Monday March 3rd, 2014

CoreFit:

A. Deadlift, 5 sets of 3 reps, no touch n go reps, rest 1 minute between sets.

B1. Pull-Up Variation, 4-5 reps x 3 sets, 

rest 1 minute.
Advanced: As Rx with added weight
Intermediate: Regular Pull Ups
Beginner: Scap Pull-ups + Curls

B2. Barbell Strict Press, 6 reps x 3 sets, rest 1 minute.

C1. Russian Kettlebell Swings, 15-18 reps x 4 sets, 

rest 15 seconds.
C2. Row 250 Meters hard! x 4 sets, 

rest 2:30.



CrossFit

foam roll, stretch, Airdyne recovery.  you know the deal.