Workout of the Day

November 9, 2016

 

CrossFit

 

Emom 12'

max cal row 45" work

max rep jr 50" work

 

Amrap 15'

1x deadlift
10x ttb
10x bar-facing brps

 

For Time  t.c. 10'

50x squat 

40x lunges

30x push up

20x pull up

10x swing america

 

Calisthenics

 

sit up 30x 4   rec 20"

dragon flag 6x 3  

 

ring muscle up  4x 4  rec 30"

push up parallelette  10x 4 

dip ring   6x 4 

 

reverse pull up  6x 3  rec 30"

reverse push up   10x3 

french press 8x3 

 

hs 30"x3 rec 25"

to front to back ring 6x3 

 

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