Tuesday, September 15, 2020

15
Sep

Tuesday, September 15, 2020

CrossFit:
Pyramid Double Helen
For time: (25 min cap)
Run 1,200 meters
63 kettlebell swing (heavy russian)
36 pull-ups (kipping)
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

Quickfit
Warmup:
:20 x :10 x 3
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
Run 400/300/200m
42 russian KB swing
21 ring rows
Run 300/200/100m
30 russian kb swing
15 ring rows
Run 200/100/100m
18 russian kb swing
9 ring rows

Stretch/Recovery
Half saddle x 2 min each side