Workout of the Day

November 29, 2016

 

CrossFit 

 

For time 

 

150x jr 

50x sit up 

50x j jack 

30x ttb 

 

Amrap 15'

 

6x front squat 40kg/25 kg 

8x push jerks 

10x push up

 

Emom 12'

 

8x pull up 

7x cal 

12x wall ball 

 

Calisthenics

 

l-sit piedi su ball  20"x 4 rec 20"

albanesi 10x 3

 

pull up isom 10"+ 8 push up + 6 pull up x 4 rec 40"

push up isom 20"+6 pull up+10 push up x 4 

dip ring isom 10"+4 dip ring+10"dip ring isomx 4

 

pull up 4 + 10 push up piedi su rialzo  x 3

push up diamond 8 + 4 pull up narrow x 3

french press 6 + 20" isom hs x 3

 

to tuck to candela ring 6x 3 rec 30"  

 

 

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