10.12.19 Training Sessions (3)

GENERAL FITNESS
5x Strict T2B
7x Weighted Dislocates (5-10#)
15x 2-ct Mountain Climbers
4 sets, slow and steady
Then:
Teams of two…
20x DB Devil Presses (50/30) +
40x Burpee/Pull-ups (7’/6′) +
60x Burpee/Box Jumps (24″/20″) +
80x Burpees +
60x Burpee/Box Jumps +
40x Burpee/Pull-ups +
20x DB Devil Presses
30′ Cap
Then:
Cool Down (stretch)

 

 

STRENGTH
3×10 (ea) Bulgarian Split Squats
Then:
3x TGU, right arm + 6x Waiter’s Hold Alt. Reverse Lunges +
3x TGU, left arm + 6x Waiter’s Hold Alt. Reverse Lunge
This is one set, do 4, climbing to AHAP
Then:
12x Alt. DB Box Step-ups +
5x “Tall” Box Jumps
3 sets
Rest as needed
Then:
16x Alt. Bulgarian Bag Halos +
10-12x V-ups
3 sets
Then:
Cool Down

 

 

CROSSFIT
Open 20.1
8x GTO (95/65) +
10x Bar-Facing Burpees
10 rounds
15′ Cap
Then:
Cool Down

 

 

PHOTOS