3.16.18 Training Sessions (3)

 

GENERAL FITNESS
“You go, I go”
12/10 Calories (any machine) +
7x Burpees +
15x KBS, AHAP
The kettlebell must stay off the floor the entire 10 rounds. Athlete must remain upright while they hold bell.
10 TEAM rounds (5 each player)
Right into…
50-40-30-20-10 Walking Lunges
Player 1 does 50x Lunges, P2 Medicine Ball Pec Hold (20/14)
Player 2 does 50x Lunges, P1 Medicine Ball Pec Hold
Continue in this fashion until 10x Lunges each
Right into…
“You go, I go”
12x DB Strict Press (30/20) +
15x Ab-Mat Sit-ups
Until clock expires
35′ AMRAP

 

 

STRENGTH
Shoulder Prep
Then:
5x Strict Press, AHAP +
5x Strict T2B
5 sets
Rest as needed
Then:
10x Supinated-Grip Bent-Over Row +
10x DB Floor Press
3 sets
Then:
30x Deadbugs +
20x (10/10) Stir-the-Pots on Swiss Ball +
10x V-ups
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
18.4

 

 

PHOTOS