Workout of the day

November 8, 2016

 

CrossFit

21-15-9

jumping jack

toes to bar

 

AMRAP 12'

3x dumbbell/kettlebell snatch                   (only one arm) 

3x dumbbell/kettlebell muscle snatch

3x dumbbell/kettlebell overhead squat

 

4RND for time

4x hang clean

6x bar facing burpees 

8x swing one arm

 

CALISTHENICS

core mix a terra

 

6 x Muscle up

6 x pull up cerchio    

6 x pull down                       x 3      rec 30''

 

30'' x tuck front lever

30'' x tuck back lever

 

6 x dip ring

6 x tiger par.                        x 3        rec 30''

20'' x candela ring

 

8 x push up an arm

8 x push up superman

8 x push up in spinta          x 3         rec 30''

 

30'' x handstand 

30'' x tuck planche          x 3    rec 30''

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