Workout of the day

 

CrossFit

 

For Time

 

100 m

20 sit up

80 jumping rope

40 sit up

300 m

60 sit up

60 jumping rope

80 sit up

 

For Time

 

50x   dead lift                   rx U/D  60kg/45kg

40x swing kettle              rx U/D  20kg/12kg

30x push press                rx           50kg/25kg  scaled

20x pull up

40x push up

50x wall ball 

80x squat

 

Calisthenics

 

tabata core

 

tuck front lever  20"x 4       rec 50"

pulldown 6 x 4 

ring muscle up/ pull up  6 x 4  rec 1'

push up superman  4 x 10  

tiger bar   6 x 4  

pull up + push up + dip/french   rec 30"

   6               12                  8

   4               10                 6

   4               8                   4 

   2               8                   4 

 

 

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