Workout of the day

CrossFit

warm up

3 rnd not for time

10x air squat

10x swing bar

5x thruster@20/15

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

Kelly: 400m Run 30 Box Jumps 30 Wall Balls @9/6

1 Round of Helen: 400m Run 21 Kettlebell Swings @24/16 12 Pull-ups

Accessory work

curl bar 5x5 rest 1'

Calisthenics

round core

albanesi 20 15 10 5

hp 1' 45" 30" 20"

iperex 20 15 10 5

hs 30" x 4 rest 20"

pull up wide 6x4 rest 40"

pull up narrow rev 6x3

pul up isom 20"x3

push up wide 10x4

psuh up diamond 8x3

push up isom 20"x3

dip ring 6x4

dip one bar 6x3

french press isom 20"x3

lunges front rack db 12 x4

#boxaroma #calisthenics #streetwork #streetworkout #crossfit