Workout of the day

 

CrossFit

 

4Rnd for Time

 

300m run

15x sit-up

 

AMRAP 10'

 

 2/4/6/8.....  x clean

 10x   wall ball

 

EMOM 15'

 

10x overhead lunges bar

6x ring pull up

4x push press

6x snatch one arm

10x push up

 

Calisthenics

 

tabata core   l-sit + hollow position

 

muscle up/pull up   4/6  x 4  rec 45"

push up reverse    12  x 4

pull up narrow reverse  6 x  3

push up diamond   10 x 3 

dip ring   6 x 4 

handstand 20" x 3

tiger push parallel  4 x 3

 

tuck front lever to tuck back lever ring  6 x 4  rec 40"     

 

 

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