Workout of the Day

CrossFit 

4 RND for time

10 x sit up butterfly

10 x knees parallel bar 

 

AMRAP 10'

6 x front squat

8 x america swing

50 x jumping rope

 

EMOM 30''

10 x lunges overhead ball                 4RND

6 x  dumbbell push press

 

CALISTHENICS

Tabata Core          

toes to bar

l-sit 

 

pull up 6 10'' 4 15'' 2  x4   Rec1 50''                              Rec2 1'

push up 10 10'' 8 15'' 6  x4 Rec1 50''

reverse pull up  6 15'' 4 15'' 2   x3     Rec1 40''

wide push up 10 15'' 8 15'' 6  x3  Rec 40''                   

parallel bar dip/rings   6 15'' 4 10'' 2    x4        Rec1 40''

tiger push up  8 20'' 6 20'' 4    x3        Rec130''  

 

        

 

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