2.23.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
5-7x Strict T2B +
30s Toes-n-Nose Handstand Hold
5 rounds, 10′ Cap
Then:
5x DB Devil Press (50/30), or AHAP +
20x Wall Ball (20/14) +
150m Two-DB Ruck, anyhow
20′ AMRAP
Then:
300s Dead Hang
Each drop = 2x Heavy KB TGU (53/35), or AHAP
Then:
Cool Down



STRENGTH
“Shoulder Primer”
EMOM x 12
Even: 7x Plate Ground to Overhead (55/35) + OH Hold the remainder of the minute
Odd: Rest
Then:
5×5 Double KB Front Squat + Reverse Lunge (L + R) Combo, climbing
1 rep = FS + Rev L + Rev R
Rest plenty between sets
Then:
Carry Something 400m with as few drops as possible.
(Keg, Sandbag, Suitcase KB, Farmer’s KB/DB, Yoke, etc.)
Then:
Cool Down with 2:00 Pigeon Stretch, per leg




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



PHOTOS