Workout of the day

December 7, 2016

 

CrossFit

 

Team of 3 

 

12 RFT 

20x sit up 

10x ttb 

 

Amrap 15'

10x push up 

10x pistols 

15x cal row/10x cal air

 

For Time 

150x squat 

60x pull up 

90x wall ball

 

Calsthenics

 

albanesi 10x 4 rec 20"

prono plank 30"x 4 

 

ring pull up 6x4      rec 40"

push up 12x 4 

dip 6x4

 

pull up reverse 6x2      rec 35"

                            4x 2     rec 20"

push up  diamond  10x 2   

                                    8x 2

french press     8x 2 

                           4x2 

 

hs 20"x3      rec 30"

 

 

 

 

 

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