Workout of the day

March 19, 2018

 

CrossFit

 

4RFT

10x t2b

20"x hp

 

"Clean Ladder"

 

MEN                          WOMEN   ( SCALED  FS )

Round 1        TC 2'  Round 1

40/45/50/55           25/30/35/40

 

Round 2       TC 2'  Round 2

50/55/60/65           30/35/40/45

 

Round 3      TC 2'   Round 3

60/65/70/75          35/40/45/50

 

Round 4   TC 2'   Round 4

70/75/80/85         40/45/50/55

 

Calisthenics

 

hp 40"x4  rest 20"

hyp.  20"x4 

 

frog stand 20"x3   rest 30"

hs 3 appoggi  20"x3

hs faccia muro  20"x3 

hs libero  20"x3

 

pull up 6x4  rest 40"

push up  12x4

dip one bar 6x4

 

pull up alternate 6x3

push up rev 8x3

tiger cross 6x3

 

air squat 15x5  rest 30"

 

 

 

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