GENERAL FITNESS
“CV Primer”
1-10 Team Box Jump Ladder (24″/20″)
Then:
5 rounds of Sandbag Cindy (5x Strict Pull-up + 10x Push-ups + 15x Sandbag Squats)
300m KB Farmer’s Carry (53/35)
4 rounds of Sandbag Cindy
300m OH Plate Carry (45/25)
3 rounds of Sandbag Cindy
300m Gun Walk
2 rounds of Sandbag Cindy
300m Run
1 round of Sandbag Cindy
Slow and steady
Then:
Cool Down

 

 

STRENGTH
3×5 1-Arm KB Bottoms-up Press, climbing
2×15 Low Pulley External Rotation
Then:
5×8 Conventional Bench Press, across
Rest 2:00 between sets
Then:
3×15 DB Floor Press
Between sets do 10-12x Supinated-Grip BB Bent-Over Row, AHAP but strict
Then:
3×15 Reverse Crunch, off bench
Between sets do 6/6 KB Windmill, AHAP
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2 rounds:
10x Glute Bridge Marches
10x Scapulas Push-ups
30s (ea.) Ankle Stretch
Then:
10′ for QUALITY:
M.E. or 20x T2B +
16x Alt. Pistols
Then:
Clean and Jerk warm-up
Then:
Power Clean + Hang Squat Clean + Squat Clean
5 sets, climbing
Then:
EMOM x 14
1. 5 Burpees + 10x Box Jumps (24″/20″)
2. 12/10 Calorie Row (15/12 = Sassy)
Then:
Cool Down

 

 

PHOTOS
N/A