Workout of the day

December 19, 2016

 

 

CrossFit

For Time

21-15-9

toes to bar

sit up butterfly 

 

4 RND for time

1x rope climb

5x push jerk

10x ball clean

 

AMRAP 12'

2-4-6-8-10-12-ecc... x thruster

6x push up 

 

Calisthenics

tabata core mix

 

6x Muscle up            s.s.  x4 set   rec45''         

6x dip 1 bar over

 

6xpull up 3 cambi       //    //

6x push up 3 cambi

 

6x dip bar/ring            //     //

6xtiger push

 

6x handstand push up     //    //

1x rope climb                     

 

20''x back lever tuck           x3 set   rec30''

20''x front lever tuck          //      //      

 

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