Workout of the Day

November 14, 2016

 

CrossFit

 

Emom 6'

15 cal row/ 10 cal air  t.c. 30"

30" hollow position

 

5Rnd For Time

5x sumo deadlift 
5x front squats
5x push jerks,

 

Amrap 6'

 

5x pull-up

10x push-up

15x wall ball

 

Calisthenics

 

1' situp + rec 10"+ prono plank 30" x4 rec 20"

 

pull up 6 + push up 10 + dip ring 6 x 5  rec 40"

pull up reverse 6 + push up in avanti 10 + dip bar 6 x4

pull up narrow 6 + push up diamond 10 + french press 6 x3

pull up narrow reverse 6 + push up reverse 10 + tiger push 6 x2 

 

muscle up con elastico 4x 4  rec 40"

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