12.22.17 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
“You go, I go” format
150m Run + 4-6-8-10-12 DB Curtis P’s @ 2×30/20
Right into…
15x KBS + 4-6-8-10-12 Burpee/Box Jumps @ 24/20
Right into…
12/10 Calories + 10-15-20-25-30 Wall Ball @ 20/14
All for time
Then:
Cool down

 

 

STRENGTH
Bulletproof shoulder series
Then:
5×6 Bench Press, climbing
Then:
8x One-Arm DB Push Press +
8x One-Arm DB Rows, off bench
3 sets
Then:
15x Sit-ups +
20x Tuck Rocks +
30s Low Plank
3-4 sets
Then:
Cool Down

 

 

 

CROSSFIT
In teams of two…
45′ AMRAP
50-40-30-20-10
Calorie Row
Bar-Facing Burpees
Power Clean and Jerk @ 135/95
DUBs
Then:
Cool Down

 

 

PHOTOS