3.22.19 Training Sessions (3)

GENERAL FITNESS
In teams of two…
300x Lunges (30:30) “Buy-in”
12-1 DB Man-Makers (30/20) +
10/8 Calories, any machine
Looks like…
P1 12x DB Man-Makers + 10/8 Calories
P2 12x DB Man-Makers + 10/8 Calories
P1 11x DB Man-Makers + 10/8 Calories
P2 11x DB Man-Makers + 10/8 Calories, etc.
Then:
800m Run (400 each) “Cash-out”
Then:
Cool Down




STRENGTH
2×10 Supine Diaphragmatic Breathing
2×5 Weighted Dislocates
Then:
Work up to a challenging 7-rep Strict Press
Then starting with that load…
2x (7-5-3) Strict Press
Rest plenty between sets
Then:
20s Hollow Body +
30s Reverse Plank Hold
2-3 sets
Then:
Cool Down




CROSSFIT
CrossFit Open Workout 19.5



PHOTOS