Workout of the Day

December 16, 2016

CrossFit

 

2FT

40x sit up 

80x jr 

30x ttb

80x jr

 

 

Amrap 10'

3x dl                    rx 50/25

2x power clean

1x push jerk

6x pull up

 

Emom 12'

10x push up 

10x wall ball

10x brps

 

Calisthenics

 

hollow position 30"x 4 rec 15"

knees parallele  10x 4 

 

muscle up 3 + 3 pull up+ 10" isom pull x 4  rec 45"

push up 8+ 20" isom + 4 push up x4 

ring dip 6+ 6 tiger push + 10 " isom x 4

 

pull up narrow 4 + push up diamond 6 x 3 rec 35"

push up in avanti 6+ 4 pull upreverse x 3 

tiger cross 6x3 

 

hs  20"x 4   rec 30"

dragon flag isom 10" x 4 

 

 

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