CrossBox Fitness Journal: Workout of The Day , Friday, 180622

CrossBox  Fitness  Journal: Workout of The Day , Friday, 180622

cROSSbOX 147 

Plaza Villa Zaita, detras del Colegio IBI, a un costado de la panaderia Baguette. Frente a Moira’s., Panama City, Panama

CrossBox Fitness 180622

 Warm-upPartner Up
P1- 12/10 Cal Row
P2- Bandy Rows
P1- 12/10 Cal Row
P2- Hollow Hold Lat Pull Down With Straight arms
P1- 12/10 Cal Row
P2- Hip Turnovers

 

Strength (not for time)
10-8-6-4-2
Deadlift (65-70-75-80-85%)
Strict Pull-up*

WOD
50/40 Calorie Row
5 Muscle-ups
40/30 Calorie Row
4 Muscle-ups
30/20 Calorie Row
3 Muscle-ups
20/10 Calorie Row
2 Muscle-ups
10/5 Calorie Row
1 Muscle-u

 

 


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CrossBox Boxing  180622

 

 Warm-up
1600m Run 

6 30 Second Jab Cross

  

WOD 

10 Rounds or 30 Min 

AMRAP

5 Burpees

50 Jab Cross

10 WallBalls

50 Jab Cross

15 Kettlebell Swings

200m Run

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