PR Fitness

Saturday, December 10, 2011

*active stretching

*for time
1 mile run
-50 pull ups
-50 push ups
-50 straight leg sit ups
-50 BW squat
1 mile run

*active stretching

*50 SQ jump jacks

*5rds for time
-20 box jumps
-15 push press
-10 knees to elbows
-5 HSPU

*active stretching

*10mins jump rope

*7rds for time
-20 wall balls
-20 bent knees sit ups
-20 burpees

*active stretching

*1000m row

*3x bear crawl w/ dumbells
-walking lunges

*core work 5x30sec.
-seated twist
-scissor kicks
-leg raises
-super man back ex.

*side ISO dips

*active stretching

*thruster 1-1-1-1-1-1-1 reps

*AMRAP 20mins
-15 pull ups
-15 crossfit push ups
-15 KB swings
-200m run

*active stretching

*3 sets 1000m row for time

*5x ring knees to elbows in plank hold
-10
-1min ISO abs

*active stretching

*1 rep max dead lift

*3sets
-10 GHD sit ups
-10 back extensions
-300 jump rope