Workout of the day

December 29, 2017

 

CrossFit

 

Team of 5 ( uno per postazione)

 

5RFT

15x cal (scaled 10)

10x Pc          Rx 50/30

15x wall ball Rx 9/6

10x kipp pull up

15x box jump (scaled step ups)

 

Cash out

50x sit up ball Rx 9/6  (scaled sit up)

 

Calisthenics

tabata core

 

Pull up 10"+4 x4  rest 40"

push up  15"+8 x4

dip 2 box 10"+8 x4

 

pull up alternati  6x3

push up clap 8x3

tiger cross  8x3

air squat 20x3

 

german 10"x4 rec 30"

frog stand  20"x4  

 

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