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