Workout of the Day

November 28, 2016

 

CrossFit

 

Amrap 6'

 

30x jr

1ox v-up

 

Amrap 16'

 

8x pull up 

15x thruster   rx 40kg/25 kg

 

For time 

 

40x wall ball

30x lunges 

20x push up 

10x pistols 

 

Calisthenic

 

tabata core 

 

hs isom 20"x 4                   rec 30"

muscle up 4x 4                   rec 40"

pull up 2 cambi  4x 4

pull up reverse isom 20" x 3

 

push up one arm 6x 4 

push up diamond 8x 4

wide push up isom 30"x 3 

 

tiger cross to tiger push 6x 4 

dip ring 6x 4 

french press isom 20"x 3 

 

ice cream + 1" isom front lever 4x 3 rec 35"

 

 

 

 

 

 

 

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