Workout of the day

November 5, 2016

 

CrossFit

21-15-9

calorie row/assault

sit up

 

AMRAP 12'

5x muscle snatch

10x pistols

 

4RND FOR TIME

10x push up

5x power clean & jerk

 

CALISTHENICS

superman 30"x4 rec 20"

tenuta laterale braccia tese 30"x 4

 

human flag tenuta frontale  20"x4

tuck planche 20"x 4

 

ring muscle up 6x 4  rec 45"

push up clap knees 10x 4

tiger cross 8x 4

pull up narrow 6x3

push up diamond 10x 3

french press palo 6x 3

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January 5, 2019

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