workout of the day

CrossFit Metcon (Time) 3 RND For Time: (scaled 1°:30rep/ 2°:20rep/ 3°:10rep) 30 Box Jump Overs (scaled steps) 30 air squat jump 30 ring t2b (scaled kte) 30 ball cluster rx9/6kg 30 Burpee Over Bar (scaled push up hr) 30 dip (scaled push up diamond)

CALISTHENICS

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1'

hollow position + v-up

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30''

pull-up + push up

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

dip + french press

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

reverse pull-up + dip one bar

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom