workout of the day

September 22, 2017

 

CrossFit

 

21-15-9

muscle snatch  rx 40/25 kg

box jump over

 

7 RND for time 

3 x thruster +  3 x back squat  rx 50/35 kg

6 x strict pull up

9 x handstand push up 

 

Calisthenics

tabata

l-sit + prono plank

3 x perfect foarm muscle up   x 3  rest: 1'

10-9-8-7-6-5-4-3-2-1

Pull up + push up

 

10-9-8-7-6-5-4-3-2-1

dip bar + tiger push

 

human flag isom 30'' x 4

tenuta laterale sul box  30''  x4         rest:40''

clock bar 6 x 3   

 

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