Workout of the Day

 

CrossFit

For Time

run 400/300/200/100

sit up butterfly 40/30/20/10

 

AMRAP 12'

2-4-6-8-10-12-ecc...

-Thruster     RX40kg/30kg

-push up

 

EMOM 12'

6x ring pull up

4x push jerk

4x handstand push up

 

Calisthenics

Round

pull up               40|5|30|5|20|5|10

dip                      50|5|40|5|30|5|20

sit up rev. ball  50|5|40|5|30|5|20

push up             50|5|40|5|30|5|20

alterneted grip  set da 5 no rec!

 

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