Tuesday 8/28/12

FITNESS
A.Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds
B.For time:
Row 1000 Meters

ENDURANCE TEAM
A. Five sets of:
Back Squat x 4-5 reps @ 30X1
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or
Wall Climbs x 4-6 reps
Rest 3 Minutes
B. For Time
Row 1000m

CROSSFIT TEAM
A.Two sets for times of:
Run 400 Meters
15 Toes to Bar
20 Alternating Pistols
Rest 3 minutes
B. Strength Program

The gymnastics hook grip for better shoulder position in the pull-up
Part 1


Part 2

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