11.9.19 Training Sessions (3)

GENERL FITNESS
“CV Primer”
With a partner…
8x Shuttle Runs, switch
1 round of DB “DT,” switch
4 rounds each
15′ Cap
Then:
EMOM x 24
1. 4x Rope Climbs
2. 8-10x Burpee/Split Jumps
3. 12/8 Calorie Assault Bike
4. Rest
6 rounds
Then:
Cool Down

 

 

STRENGTH
“Midline Primer”
3×8 (ea) Offset Rear Foot Elevated Bulgarian Split Squats
Then:
150m KB Front Rack Carry (53/35) +
250m KB Farmers’ Carry (same KBs) +
12x Sandbag Cleans (140/100)
3 rounds
25′ Cap
Then:
Cool Down

 

 

CROSFIT
CrossFit Open Workout 20.5

 

 

PHOTOS
N/A