workout of the day

November 24, 2017

 

CrossFit

Metcon (Time)

5 rounds:

20 du

15 sit up ball

10 high pull kb 

5 Clean and Jerks rx 50/30 kg 

 

9'AMRAP 

 

3X hspu

6x pistols

9x ball thruster rx 9/6 kg

 

 

CALISTHENICS

 

tabata core 

hollow position + ttb

 

round

                  

pull up      30  10  20  10 

dip             30  10  20  10

push up    40  10  30  10

squat         40  10  30  10

 

alternated grip

 

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