workout of the day

January 22, 2018

 

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

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