workout of the day

 

CrossFit

Jumping Rope   50-40-30-20-10

Sit up butterfly  50-40-30-20-10

For Time       Time cup 30'

20x pull up

30x deadlift

40x air squat

50x wall ball

60x toes to bar

 

3RND FOR TIME

6x push press

6x front squat

 

CALISTHENICS

Tabata core

Albanesi + prono plank

 

Pull up 6 + Push up 12   x3 rec1'

wide push up 12 + wide pull up 6   x3  rec1'

pull up jump 6 + push up jump 12  x3   rec1'

Dip 6 x tiger push 12  x3   rec1'

dip 1 bar over 6 + french press 12   x3   rec1'

handstand push up   3x6   rec  1' 

hollow position per planche  3x30''  rec1'

 

 

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