Workout of the Day

 

CrossFit

 

tabata core l-sit+sit up 

Time cap 40'

50x deadlift

50x burpees

50x clean ball

50x push press dumbell

50x box jump

50x wall ball

 

Calisthenics

Hollow position + prono plank 4x 1' rec 30"

 

pull-up 6 

pull-up narrow 6

pull-up reverse wide 6 

pull-up dx/sx 6          + 20"rec+ max rip x2

 

parallel dip 8

dip 2 box 8

tiger push up 8

dip 1 sbarra 8   +20"rec + max rip x2

 

archer push-up 10

wide push-up 10

handstand push up 10  +20" rec+ max rip x2

 

pull-up+dip+push up x 10" isom+ 20" rec+ max sec isom 

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