Workout of the Day

 

CrossFit 

4 RND for time

50x jumping rope

30''x hollow position

10x toes to bar

AMRAP10'

5 x clean & jerk     RX50kg/35kg

6 x ring pull up

5x muscle snatch  RX40kg/30kg

EMOM 15'

8x wall ball + 5 burpees

6x ring dip + 5 burpees

1x rope climb + 5 burpees

CALISTHENICS

6x muscle up/pull up

6x wide pull up                          x4  Rec1 30''   rec2 1'

6x reverse pull up

6x pull up dx/sx   

 

8xparallel bar dip

8x dip 2 box                              x4 rec1 30''  rec2 1'

8x tiger push

 

10x clap push up

10x wide push up                      x4 rec1 30''  rec2 1'

10x archer push up

10x handstand push up

 

Tabata core mix

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