3.2.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
70x Walking Lunges +
5x Wall Walks
3 rounds
12′ Cap
Then:
30/90 Intervals
30s HARD Interval (any machine) +
90s “Rest”
Alternate between the following “rest” stations
1. 20x Wall Ball (20/14)
2. 10x Push-up + 10x Sit-up
3. 16x Alt. DB Snatches (50/35)
12 rounds
Then:
Cool Down




STRENGTH
20x Alt. Supermans
4×5 (each) Single-Leg DB RDLs
3×5 Weighted Dislocates
2×10 Alt. Handcuffs
Then:
Work up to a challenging 5-rep Axle Deadlift (3-4 sets)
Then:
5x Axle Deadlift, AHAP +
12x DB Strict Press +
2x Rope Climb
14′ AMRAP
Then:
50x Dips + Carry something 400m
Then:
Cool Down




CROSSFIT
CrossFit Open Workout 19.2



PHOTOS