workout of the day

CrossFit

EMOM 10'

- 2 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up/ pull up

- 2 strict handstand push ups, 4 kipping handstand push ups, 2 strict handstand push ups

6 rounds for time:

1' x du/su 10 push ups 10 pistols 10 kettlebell swings

10 calories row/bike

Calisthenics

tabata core

4x muscle up + 4x hspu + 8 push up x4 rest: 1'

4x dip + 6x tiger push + 8x french press // //

4x narrow rev. l-sit pull up + 6x t2b + 10x sit up // //

20'' x tuck front lever x3 r:45''

10''x one leg front lever // //

6x pull down // //

6x dragon flag // //