Workout of the day

March 14, 2017

 

CrossFit 

 

Emom 9'

10x ttb 

10x cal 

20x sit up 

 

"Heavy Day"

 

Deadlift  

5-5-3-3-3-1-1-1-1   rest 1'

 

4RFT

10x push up 

10x swing america 

10x wall ball     rx 9/6 

 

Calisthenics

 

l-sit 20"x4   rec 20"

 

pull up isom 10" + 4 pull up x4  rec 40"

push up isom 15"+ 6 push up x4 

dip bar isom 10" + 4 dip bar  x4 

 

pull up narrow 4 + pull up wide 2 x3 

push up diamond 6 + push up wide 6 x3 

dip ring 3 + tiger push 5 x3 

 

back lever tuck ring 20"x 4 

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