Workout of the day

November 21, 2016

 

CrossFit

6 RND FOR TIME

6 x kettlebell Muscle snatch   

8 x thruster   40kg/25kg

10x bar facifng burpees

 

4 RND FOR TIME

6 x push jerk split

8 x kipping pull up

10 x pistols

 

2 RND FOR TIME

6 x toes to bar

8x push up

 

CALISTHENICS

tabata core mix

Round

pull up         30|20|10

dip                40|30|20            alterneted grip wide/normal/narrow/reverse

push up       50|40|30

 

handstand push up/casetta    4x6  rec45''

tiger bar       4x6   rec45''

dip one bar over    4x6   rec45''

 

 

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