Workout of the day

December 13, 2016

 

CrossFit

4RND FOR TIME

50x double under

10x toes to bar

 

AMRAP12'

2-4-6-8-10

Snatch

kipping pull up

 

EMOM 12'

10x wall ball

10x america swing

10x push jerk (split)

 

CALISTHENICS

tabata core mix

 

4xMuscle up

8xpush up                    x4set  rec1'

 

6xpull up wide

10x wide push up        //      //

 

6xbar dip

10x diamond push up   //    //

 

4x handstan push up

6x tiger push                     //    //

 

20''x front lever

20''x hollow position    x3set   rec 1'

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