Workout of the day

November 14, 2017

 

CrossFit 

3Rft

1'

50x du 

50x t2b

50x squat

50x push up

50x wall ball

 

2'

30x du 

30x sit up

30x lunges oh bar

30x pull up 

 

3'

20x du 

20x swing 

20x med clean  rx 9/6

 

Calisthenics

 

Pull up 20" isom + prono plank 30"x4 rest 40"

push up 30" isom + hp 30" x4

dip bar/ring 20" isom + 15" l-sit parallele x4  

 

pull up narrow 6+ push up rev. 8 x3

push up movim 10+ tiger push 8 x3 

 

back lever tuck 20"x 3  rest 30"

back lever one leg 10"x 3 

 

 

 

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