Workout of the Day

 

CROSSFIT

 

3 rnd for time

50 x jumping rope 

20 x sit up

50 x jumping rope 

10 x toes to bar

 

amrap 12'

4 x clean e jerk

6 x pull up

8 x swing america

 

for time   t.c. 10'

50 x air squat

40 x push up

30 x one arm snatch 

20 x wall ball

 

 

CALISTHENICS

 

30'' x hollow position + 30'' x prono planche   x 2   rec 20''

toes to bar 8 x 4 

muscle up 6 x 4

pull down 4 x 4

dip ring 6 x 4                  rec 30''

push up clap 8 x 4

20'' x tuck back lever

20'' x handstand              x 3   rec 30''

20'' x tuck planche

 

 

 

 

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