Friday 10/12/12

FITNESS
A. 3 sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B. “Annie”
50, 40, 30, 20 and 10 reps for time of:
Double-Unders
Anchored Sit-Ups

PERFORMANCE
A. Strength Program
B. “Annie”
50, 40, 30, 20 and 10 reps for time of:
Double-Unders
Anchored Sit-Ups

CROSSFIT TEAM
A. 5 sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
B. 6 sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes
C. For time:
30 Man-Makers (55/35 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

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