Workout of the Day

CrossFit

For Time

300/200/100 x Run

40/30/20 x Toes to bar

Emom 12'

2 x rope climb

6x snatch

8 x wall ball

AMRAP 12'

10x push up

4 x ring muscle up/pull up

 

Calisthenics

Dragon flag 6                                 x4  rec 1'

L-sit parallel bar 20''          

 

Pull up Clap

Archer Pull up                        6rip+20''+50%rip      x2  rec1'

Wide pull up

Narrow pull up        

 

Archer push up

clap push up                          12rip+20''+50%rip    x2  rec1'

wide push up

diamond push up

 

bar dip

1 bar dip over                        8rip + 20''+50%rip    x2

 

    rec1'

french press

dip 2 box

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