Workout of the Day

November 23, 2016

 

CrossFit

 

Emom 9'

10x cal 

20x sit up

30x jr

 

Amrap 15'

 

3x muscle up/pull-up chest to bar 

6x bar facing brps

9x front squat  rx 50/25

 

Amrap 10'

 

4x push press

6x muscle snatch kettle

10x push up 

 

Calisthenics

 

tabata core

 

prono plank one arm + sit up 

 

muscle up 2 + 20" pull up isom x 4 rec 40"

push up clap 6 + 20" push up isom x 4

reverse pull up isom 20"+ 4 narrow pull up x 3 rec 35"

push up in avanti isom 20" + 8 reverse push up x 3   

ring dip 4 + 20" french press x4  

ring dip isom 20"+ 6 tiger cross x 3

hspu 3 + 10" isom hs x 4 rec 30"

 

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