Workout of the day

September 14, 2016

 

CrossFit

Run             400 300  200   100

Toes to bar     30  20  10  5

AMRAP 12'

5x ring Pull up

5x push jerk

5+5x pistols

 

4RND FOR TIME

6x muscle snatch

8x america swing

10x lunges overhead

 

CALISTHENICS

Hollow position core  4x1' position mix

 

4x Muscle up (loop band)

10x Push up archer                        x3  rec1'   rec2 2'

6x dip 1 bar over

 

4x Pull up archer (loop band)

--Dip walking                                    x3   //        //

10x French press

 

20''x front lever tuck

20''x handstand isometric            x3   //           //

20''x Pull up isometric

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