workout of the day

April 15, 2017

 

CrossFit

21-15-9

Front squat   rx 50kg/30kg

ttb

 

EMOM 12'

10x cal 

5x power clean & jerk  rx 50kg/30kg

8x ring kippin pull up

 

Calisthenics

tabata core

 

4x muscle up

6x dip 1 bar               x4  rest 1'

 

6x pull up 3 archer

8x push up 3 archer    //      //

 

6x dip bar/ring

12x tiger push             //       //

 

30''x candela + front lever tuck    x3 rest 30''

30''x candela + back lever tuck       //        //

20''x back lever one leg          //          //

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