Workout of the day

December 8, 2016

 

CrossFit 

 

Emom 12'

 

40x jr 

30"x prono plank

 

Amrap 10'

 

3x hang power snatch 

5x push press

7x front squat 

 

Amrap 10'

 

4x pull up 

10x push up

10x swing kettle

 

Calisthenics

 

tabata core

 

pull up   40 

push up 60

dip          30     time cap  10'

 

pull up    20

push up  30

dip           10   time cap 5'

 

pull up 30 

push up 50

dip        20   time cap 7'

 

front lever 20"x 3   rec 30"

tuck planche   20"x 3 

 

 

 

 

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