workout of the day

CrossFit

Metcon (Time)

For Time: 30-25-20-15-10-5 Box Jump Over (scaled steps) KB Swings wall ball rx 9/6 kg

accessory work

5 Rounds 10 Single Arm Up Right Rows (L&R) 10 Single Arm Shoulder Press (L&R)

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar x4 rec1 30'' rec2 45''

6x pull down

8x tiger push // //

6x ring pull up

4x tiger bar // //

3+3 one arm push up

6x french press // //

30''frog stand

20'' tuck planche x3 rest: 45''

20'' loop band planche