Sunday March 16th, 2014

CoreFit:
Either make up Saturdays' workout or complete Mondays' workout.


Monday workout:

A. Find your 5 rep max deadlift in 20 minutes. Form must be very good to progress to higher weights.

B. Row 2k for time. Time cap of 12 minutes. Be efficient and powerful. Pace this per 500m to beat your previous PR.

compare A and B to February 10th.

+ following the DL and row complete:

Pull-up work :
3 sets of each

C. DB curls 3 sets of 10. Rest 1 minute between

D. Scapular pull-ups with band or box assistance 3 sets of 6 reps. Rest 1 minute between.




CrossFit:
Rest and recover form 14.3  Stretch and foam roll.

Recovery protocol.
https://www.youtube.com/watch?v=tTohgufqB7o&feature=youtu.be