Workou of the Day

 

CrossFit

tabata l-sit+v-up ball

EMOM 15'

6X clean

4x ring muscle up/pull up

40x jumping rope/jack

For Time

6x rope climb

10x pull up

20x dip ring over

50x air squat

 

CALISTHENICS

6x dragon flag    x4 rec 30''

6x crunch larale spalliera   x4   rec 30''

8x clock bar                     x4 rec 30''

4x rope climb               x4  rec 1'

8x push up jump bumper    x4   rec 1'

8x dip ring + negative muscle up        x4    rec1'

 

 

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January 5, 2019

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