Workout of the day

 

CrossFit

 

FOR TIME

400M 300M 200M 100M x run

  40      30       20       10  x sit up butterfly

 

3RND FOR TIME

6x muscle snatch

6x clean ball

6x lunges overhead

 

EMOM 15'

6x deadlift

6x pull up 

1x rope climb

 

CALISTHENICS

tabata

clock bar + sit up reverse ball

pull up 

wide pull up

narrox pull up             6 rip x 4 rnd  rec1'

reverse pull up

 

push up

wide push up

diamond push up       10rip x 4rnd rec1'

archer push up

 

dip

dip one bar          12rip x 4 rnd rec1' 

dip 2 box

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January 5, 2019

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