Workout of the Day

 

Crossfit

For Time

50-40-30-20-10x jumping rope/ box jump

40-30-20-10-10x sit-up/toes to bar

Amrap 10'

Barbell cicle

3x deadlift

2x power clean

1x push jerk

For time

50x wall ball

1000m run

 

Calisthenics

Tabata core 

prono plank+v-up

1x dip walking            rec1 20"

10x psh-up clap    rec2 50"

6x pull-up clap      x4 

 

6x 2changes pull-up

10x 2 changes push-up

6x explosive dip             x3 

 

20"x reverse pull-up          rec1 0"

20"x push up in spinta      rec2 40"

20"x fench press  x4

 

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