workout of the day

CROSSFIT

for time

50 x j.j.

40 x ttb

for time

50 x front sqaut rx 50kg/ 30kg

40 x wall ball

30 x push press dumbbell

20 x squat jump

for time

50x push jerk 40kg/25kg

40x push up

30x swing america

20x box jump 60cm/45cm

CALISTHENICS

20'' x l-sit bar + 6 x ttb x 4 rec 30''

6 x pull up

10 x push up x 4 rec 45''

6 x pull up wide

10 x push up wide x 4 rec 45''

6 x handstand push up

8 x tiger push x 4 rec 45''

6 x pull up jump

8 x push up superman x 4 rec 45''

20'' x back lever

20'' x front lever x 3 rec 1 30'' rec 2 45''