Workout of the day

July 3, 2018

 

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  

 

 

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