Tuesday, July 10, 2018
2018 July 9
Bench Press, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max)
-partner up and use a spotter
then….
2 sets:
1-arm dumbbell shoulder press, 12 reps (each arm)
15 banded tricep pushdown
then….
“Helen”
3 rounds for time: (time cap, 15 minutes)
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups
Compare to 10/13/15
Core Development:
plank hold, 1 minute
30 bicycles (2-count)
plank hold, 1 minute
30 flutter kicks (4-count)
plank hold, 1 minute
CrossFit Integrity, Charleston, SC
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BP: 205#
“Helen”
10:26 Rx