3.9.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
500x KBS @ 53/35
Every 100 reps sprint 30/20 Calories on Assault Bike, partition as you see fit
250 Burpees / Plate Hops
Every 50 reps do 150m Sandbag Carry, partition as you see fit (coach chooses load)
All for time
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
5×6 Deadlifts, climbing
Then:
30s Reverse Lunge +
30s KB Sumo Deadlifts
Rest as needed
3 sets
Then:
Slideboard Ham Curls
30s on / 30s off
20s on / 20s off
10s on / 10s off
This is one set, do 3
Then:
Cool Down

 

 

CROSSFIT
18.3

 

 

PHOTOS