11.24.17 Training Sessions (3)

 

GENERAL FITNESS
Jumping Warm-up:
4x (30/30) Box Jumps
4x (30/30) Box Step-up Hops
4x (30/30) Mountain Climbers
Then:
20 Calories Ski Erg or Assault Bike
30x Wall Ball @ 20/14 +
40x KBS, AHAP +
50x HR Push-ups +
60x Lunges @ BW
30′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation
Then:
3×5 Off-Box Squats
Then:
4×8 Back Squats, climbing
Then:
12x DB RDLs +
12x DB Box Step-ups
3 sets
Then:
Grip work
Then:
Cool Down

 

 

 

CROSSFIT
Skill: HSPU
4×10 UB HSPU, as difficult as possible
Then:
Conditioning
Part 1:
4′ AMRAP
50x DUBs
20 Calorie Row
15x S2OH @ 135/95
Rest 2:00, 3 sets

Part 2:
4′ AMRAP
150m Run +
20x SAOH DB Lunge +
10x DB Thrusters
Rest 2:00, 3 sets
Then:
Cool Down

 

 

PHOTOS