Workout of the Day

 

CrossFit

 

Team competition

 

For Time   t.c. 7'-5'-5'  

150 cal   scaled  ( 30 cal sing)

150x ttb     (30 ttb sing)     

200x sit up (40 si tup sing)

 

Amrap 5'-5'-5'        

 

max rep x thruster    rx U 40kg/ W 25kg

max rep x wall ball    rx U 6kg/ W 4kg

max rep x air squat 

 

Amrap  5'-5'-5'

 

max rep x push up 

max rep x brps

max rep x swing kettle rx U 16kg/ W 8 kg

 

Calisthenics

 

tabata core

 

pull up 6-10" rec-6-10"-4  x 4    rec 40"

push up 8-10"-8-10"-6 x 4   

dip 6-10"-6-10"-4 x 4

 

push up diamond 10x 3     rec 35"

pull up incrociato 6x 3

french press 8x 3 

 

hs 30"x 4  rec 20"

front tuck 20"x 3

 

 

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January 5, 2019

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