Workout of the Day

November 10, 2016

 

CrossFit 

 

4 Rnd For Time

 

1' x row/ assault      rest 30" 

1' x sit up 

 

For time             rx U/W  50kg/35kg

15-12-9x front squat 

6x pull up 

 

Emom 12'

 

10x push up 

10x wall ball

10x brps

 

Calisthenics

 

tabata core 

 

pull up rope 6x 4                rec 40"

push up in avanti 12x 4

dip over bar  6x 4

 

pull up dx/sx   6x 3 

push up due cambi 12x 3

dip ring isom 10"x 3 

 

back lever ring 20"x3 

 

 

 

 

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