Workout of the day

September 19, 2017

 

CrossFit

 

tabata 

su+ prono plank

 

5 RFT   t.c. 20'

 

3x wall climb

4x push press  rx 40/25

5x dip 

6x wall ball

10x oh lunges ball  rx 9/6

 

cash out 

600x run

 

 

Calisthenics

dragon flag (palo)  10"x 3 isom 

superman 30"x4   rec 20"

hyperex 20 x4 

 

6x4  pull up (up and down)  rec 45"

10x 4 push up due cambi  

 6x 4 tiger cross

 

4x 3  pull up wide 

8x 3   push up diamond (3" isom down)

 6x 3 french press ( 3" isom )

 

front lever one leg  10"x3 

 

 

 

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