2.22.19 Training Sessions (3)

GENERAL FITNESS
Perform the following EMOM-style:
EMOM x 42
10x Burpees
15x KBS (53/40)
20x Split Jumps
15x KBS
15x KBS
20x Split Jumps
30x Mountain Climbers
60s Bent-Body Hollow
10x Burpees
15x DB Push Press (30/20)
30x Mountain Climbers
15x DB Push Press
30x Mountain Climbers
60s Bent-Body Hollow
15x KBS
10x Box Jumps
15x DB Push Press
15x KBS
10x Box Jumps
15x DB Push Press
15x DB Push Press
30x Mountain Climbers
10x Burpees
20x Split Jumps
10x Burpees
10x Box Jumps
30x Mountain Climbers
20x Split Jumps
30x Mountain Climbers
15x DB Push Press
60s Bent-Body Hollow
10x Burpees
10x Box Jumps
10x Box Jumps
20x Split Jumps
30x Mountain Climbers
15x KBS
10x Box Jumps
15x KBS
10x Burpees
10x Burpees
30x Mountain Climbers
20x Split Jumps
Then:
Fall Down




STRENGTH
DB Multi-Directional Lunges
(Forward L, Forward R, 45 Deg L, 45 Deg R, Lateral L, Lateral R, 45 Deg Reverse L, 45 Deg Reverse R, Reverse L, Reverse R).
This is one set, do 2.
Then:
4×12 KB Good Morning (go for the stretch, activate those Hammies!)
Then:
P.A.P. 3x Explosive BW Jump Squats
Immediately into…
BB Deadlifts
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Set 5: 6 reps
Each set AHAP
Then:
3×200′ Prowler Sprints (High handle down, Low handle back), AHAP but still sprinting
Then:
Cool Down



CROSSFIT
2019 CrossFit Open Workout 19.1
15′ AMRAP
19x Wall Ball
19 Calorie Row
Then:
Fall Down



PHOTOS
N/A