Thursday March 20th, 2014

CoreFit: 

8 Minute AMRAP @ 90%:
Row 250 Meters
5 Push Ups or DB Strict Press.     DB Press for those with more than  20 push-ups.
10 Walking Lunges

rest 4 minutes

8 Minute AMRAP:
40 Single Unders or 20 Double Unders
15 Air Squats
10 Sit Ups

rest 4 minutes

8 Minute AMRAP @ 90%:
Max meters on rower or Airdyne

CrossFit:

Foam roll, squat therapy, stretch, AD at easy pace. 

If I was writing individual programs for some of our athletes this would be the TOP priority day for several of our members. When we move better, we can perform better. Better positions in the lifts = stronger. If you wish to continue to make progress, get this in and make it a part of your routine. Even 10 minutes a day at home  x a few days a week can make a difference!