3.1.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
E2MOM x 5
Burpee Roulette
Coach calls out a “random” number of Burpees. Each set is immediately followed by a 10m Wheelbarrow Walk (P2 hold feet), switch players.
Then:
“Vomit Comet”
30x Squats
15x KBS @ 70/53 +
12x Burpee +
8x Pull-ups
20′ AMRAP
Then:
10x Straight Bar Curls + 20x BB Grip Roll-ups +
1:00 (each) Heavy DB OH Walk
3 sets
Then:
Cool Down 2:00 Couch Stretch, per leg




STRENGTH
T-Spine Mobility
3×5 DB SOTS Press, light
Then:
Seated BB Military Press
10-8-6-6-4, climbing
Between sets do 10/10 Standing 1-Arm Banded French Press
Then:
4×8 UNEVEN BB Bent-Over Rows (load 10% more weight on one side of the bar, keep it level)
Between sets do 8x DB Curl + Alt. Press
Then:
3×25 Sit-ups



CROSSFIT
CrossFit Open Workout 19.2



PHOTOS
N/A