Tuesday, May 12th 2020

CrossFit
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

“Body Armor”
3 Giant Sets:
9 Barbell Single Legged Deadlifts (Left)
9 Barbell Single Legged Deadlifts (Right)
15 Barbell Stiff-Legged Sumo Deadlifts
21 Barbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

Home Workout
100 Meter Run
5 Inch Worms
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
10 Single Dumbbell Bent Over Rows (5 Each Side)
200m Run
10 Russian DB/KB Swings
5 Strict Pullups

“Home Heldum”
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

“Body Armor”
3 Giant Sets:
9 Dumbbell Single Legged Deadlifts (Left)
9 Dumbbell Single Legged Deadlifts (Right)
15 Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

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