workout of the Day

September 5, 2017

 

CROSSFIT

 

4 rnd for time

200 m run 

10 x ttb

10 x cal.

 

emom 20'

4 x thruster   rx 50 / 35  kg

6 x dip ring/bar

8 x clen ball   rx 9/6 kg

10 x push up hand release

 

 

CALISTHENICS

 

hollow position 1' x 3   rest 30''

superman  30'' x 3         rest 20''

 

6 x pull up cerchio

8 x dip 2 box                 x 3 

10 x push up wide                                              rec (1) 20''     

                                                                              rec (2) 1'

6 x pull up ring/narrow

8 x dip bar                                  x 3 

10 x push up archer

 

20'' x isom pull up

20'' x isom dip                           x 3

20'' x isom push up

 

back lever 20'' x 3       rec 30''

 

 

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