10.26.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
P1 2x (5x Burpee + 60′ Sprint)
P2 Rest
Switch, 12′ AMRAP
Then:
“You go, I go” (per exercise)
200m Sprint (first dumpster and back) +
14x Alt. KB Box Step-ups (2×45/2×30), 24″/20″
1:00 OH Plate Hold (55/45)
4 rounds
Right into…
P1 15/12 Calories, any machine
P2 KB Rack Hold for the duration of Calories (same KBs as above)
Switch, 3 total rounds
Then:
Cool Down

 

STRENGTH
Monster Walks 
2×12 Arrested Supermans
2×12 Alt. Shoulder Taps
Then:
Close-Grip Bench Press Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each rung 10x Feet-Elevated Ring Rows
Rest plenty between sets
This should take the entire session
Then:
Seated Rotator Cuff Work

 

 

CROSSFIT
CrossFit Open workout 20.3

 

PHOTOS
N/A