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Tuesday, July 10, 2018

2018 July 9
by bk


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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One Response leave one →
  1. Justin F permalink
    July 10, 2018

    BP: 205#

    “Helen”

    10:26 Rx

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