10.25.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10′ of Alternating 200′ Sprints or 10x (30/30) Assault Bike
Then:
In teams of two…
50x KB Deadlifts (70/53) +
50x Burpee/Box Jumps (24/20″) +
250m Farmer’s Carry, switch as needed (same KBs) +
50x Goblet Squats (same KB)
50 Calories, any machine
30′ AMRAP
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4 ways
Then:
3×5 (ea) Box Step-ups, AHAP
Chase each set with 10x Split Jumps
Then:
1 and 1/4 Back Squats
7-7-5-5-3, climbing
Between each set do 10x HEAVY Russian KBS
Then:
Cumulative L-Sit on KBs/Parallettes
Elite – 3:00
Rx – 2:00
Each drop perform 15x Push-ups + 20x BB Grip Roll-ups
Then:
Cool Down

 

 

CROSSFIT
CrossFit Open Workout 20.3

 

 

PHOTOS
N/A