CrossFit

Strength

1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.

1b) Inverted Rows: 4 x 10-15. Rest 60s.

– Goal: Superset – all sets should be challenging.

Metcon

4 Rounds of:

15 T2B

15 Calorie Row

15 Double KB Clean + S2OH – athlete choice of weight

Rest 60s after each round

Spark

Metcon: 

AMRAP 20

50 Meter KB SA OH Carry 53/35 (switch arms at fence)

:30 Hollow Hold

200 Meter Med Ball Run 20/14

30 Russian KB Swings 62/44

10 Cal Assault Bike