3.29.19 Training Sessions (3)

GENERAL FITNESS
“45-Minute Work Capacity Test,” 2nd Edition
In teams of 2-3:
400 KBS @ 53/40 +
300 Calories +
200x Wall Ball @ 20/14
100x Burpees/Plate Hops
In the time remaining accumulate as many calories as possible on the same machine.
45′ Cap
Then:
Fall Down




STRENGTH
20-18-16-14 DB Lateral Lunges
Between sets do 10x Spiderman Planks
Then:
12-10-8-6-4 Alt. BB Reverse Lunges
Between sets do 60s Wide-Grip Dead Hang
Then:
3×12 BB Good Mornings, light (go for the stretch)
Then:
3×20 Standing BB Calf Raises
Then:
Cool Down




CROSSFIT
In teams of two…
Break up how you want: except runs. 
4x250m runs, alternate
100 KBS 53/35#
100 KB snatches (same KBs)
100 Box Jumps 30/24”
100 Walking Goblet Lunges
300 Dubs
2x250m run
50 KBS
50 KB Snatch
50 Box Jumps
50 Walking Lunges
150 Dubs
All for time




PHOTOS