workout of the Day

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''