Workout of the day

March 22, 2018

 

CrossFit

 

3Rft

10x sit-up

4x roll-up

10x t2b

 

Amrap 20'

10x cal 

4x thruster @ 50/30

10x kipp pull up 

4x ohs @50/30

 

Accessory work 

curl bar 6x4 rest 1'

 

Calisthenics

Dragon flag 4x3  rest 20"

prono plank 1'x3

 

tuck back lever 20"x3

back lever one leg 20"x3

german 20"x3

 

(6+10+4)x4    rest 1'

pull up+push up+dip

 

(4+8+6)x4

pull up nar+push diamond+french press

 

hs 30"x4 rest 30"

hspu 4x4

 

 

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