workout of the day

CrossFit

3 Rounds: 1:00 Calorie 1:00 clean ball @9/6 1:00 jumping jack

1:00 sit up 1:00 Rest

heavy day

Deadlift

4-4-2-2-1-1 (scaled dl 6x6)

Push jerk

3-3-2-2-1-1 (scaled pj 6x6)

Calisthenics

H.p 30"x5 rec 20" superman 30"x4 Back lever tuck 20'' x3 back lever one leg 20'' x3 dragon flag isometric 20'' x 3

pull up wide 6x4 rec 40" push up wide 12x4 dip ring 6x4

pull up max rep x3 rest 40" push up max rep x3 french press max rep x3

pull up narrow 6x3 push up diamond 6x3 tiger push 6x3

front lever tuck 20"x3 rec 30"