Workout of the Day

December 22, 2016

 

 

CrossFit 

 

Team of 2 

 

4RFT

10x cal 

20x du 

10x ttb 

 

Emom 8'

4x front squat       rx 50/35

         +

4x bar facing brps 

 

4RFT

1x rope climb

4x hspu

10x push up

8x wall ball

 

Calisthenics

 

ring muscle up  4 x 4  rec 40"

push up hand on ball 8x 4 

dip ring 4x 4 

 

pull up ring 6x 3   rec 30"

push diamond ball 8x 3 

french palo 6x 3 

 

dragon isom 10" x 4   rec 20"

to candela to back ring 4x 3 

 

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