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240 Boston Street, Topsfield, MA 01983 Send text to: 978.767.0315 info@gymcorecrossfit.com

THURSDAY OCTOBER 31, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RING DIP, FRONT RACK LUNGE

STRENGTH:
15 MINS. TO FIND
2RM WEIGHTED RING DIP
THOSE WHO DON’T HAVE A STRICT FULL RANGE
OF MOTION RING DIP WILL DO 5X5 (NEWBIES 5X3)
JUMPING NEGATIVES AFTER THEY FIND 2RM WITH BANDS
BANDS MUST GO OVER THE BAR NOT ACROSS RINGS
FOR BETTER ASSESSMENT OF 2RM

WOD:
AMRAP 8 MINS.
10 FRONT RACKED LUNGES 135/95
20 KB SWINGS 53/35

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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