Workout of the Day

 

 

CROSSFIT

 

3 rnd for time

100 x jumping rope

20 x toes to bar

 

time cap 10'

1-2-3-4-5-6-7-8-9-10

x thruster

10-9-8-7-6-5-4-3-2-1

x pull up

 

emom 10'

6 x ball clean + 8 x push up

6 x deadlift + 8 x swing am. 

 

CALISTHENICS

 

30'' x hollow position + 30'' x reverse hollow position x 4

 

6 x pull-up

30'' x pull up isom

6 x pull down                     x 4      rec. 30''

30'' x tuck front lever 

30'' x tuck back lever

                                                 rec 1'

6 x dip paral / ring

6 x tiger paral                    x 4       rec. 30''

30'' x candela ring

                                                  rec 1'

10 x push up

30'' x push up isom

30'' x handstand               x 4        rec. 30''

8 x push up in spinta

30'' x tuck planche

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January 5, 2019

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