Wednesday March 19th, 2014

CoreFit:

3 WORKING sets: 

A1. High Bar Back Squat, 5-7 reps @ 75% of 1RM.

 rest 1 minute.
A2. DB Bent Over Row , 8-10 reps 

 rest 1 minute.

B. DB Powell Raises @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
https://www.youtube.com/watch?v=BxK60HYw760

C. For Time:
35 Kettlebell Swings - moderate
30 Burpees
25 Airdyne Calories

Dig in and give YOUR best effort!

CrossFit:

A. 20 TGU ---you choose load, make it challenging though.  This is not for time. Alternate hands each rep.
+

Row 30sec 90% effort
rest walk 40s x 10
all rows same pace

-Set rower to 30s intervals with 10s rest between, switch each interval with a partner. Each athlete does 10 sets.

rest as needed

for time
21,15,9

wall balls
situps