2.15.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10x Burpees + 1x Rope Climb
10 rounds
14′ Cap
Then:
10x DB Curtis P’s, AHAP +
2x (30s Mountain Climber + 30s “Rest” in FLR position) +
2:00 Rest
3 sets
Then:
12x Double KB Front Squats, AHAP +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Then:
Cool Down




STRENGTH
Monster Walks
Then:
Fat Bar Zercher Squats
8-8-6-6-4, AHAP
Between sets do 4-6x Chin-ups with 2s hold at top of each rep
Then:
12x 1-Arm DB Row, off bench +
20s (each) 1-Arm Plank (keep hips square, other arm behind the back)
4 sets
Then:
3×1:00 KB Farmer’s Hold, AHAP




CROSSFIT
20 rounds of:
7x Box Jumps (30/24) +
5x Wall Ball (20/14) +
3x HSPU +
1x Snatch (185/25)
For time



PHOTOS