Workout of the day

 

CROSSFIT

 

tabata core

 

emom 10'

 3 x front squat

 

2 rnd for time

80 x jumping rope

40 x wall ball

30 x push up

20  x pull up

10 x snatch one arm

 

CALISTHENICS

 

30'' x hollow position

10 x sit up ball

15'' x l-sit                             x 3      rec 20''

8 x albanesi  

 

2 x muscle up + 4 x wide pull up

2 x muscle up + 4 x pull up                     x 4    rec 1  30''     rec2 1'

2 x muscle up + 4 x narrow pull up 

 

4 x push up one arm + 6 x wide push up

4 x push up one arm + 6 x push up                  x 4      //      //

4 x push up one arm + 6 x archer push up

 

2 x tiger parall + 4 x dip bar

2 x tiger parall + 6 x french press                      x 4    //      //

2 x tiger parall + 6 x dip ring 

 

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