CoreFit:
Warm-up
3 sets at easy pace
300m row/ 15 calories on Airdyne
10 push-ups
10 GHD back extensions
10 bat wings
30s front bridge
Partner workout
AMRAP in 24 minutes
Row 250
10 burpees AFAP
1 partner works, 1 partner rests
CrossFit:
A. Back Squat @30X1; 2-3 reps x3; rest as needed
B. Power Snatch x 2 / OHS x 5. Build to a tough complex in 10 mins. Dump barbell and quick reset on PS.
C. Complete 1 round of 14.2 at Open pace, then make a plan of attack based off that.
+
Row 1min tough rest 1min x 4
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