workout of the day

CrossFit

For Time

round 1

25 pull ups 50 burpees over the bar 25 overhead squats 40/25 kg 50 box jumps overs 25 hspu

round 2

12 pull ups 24 burpees over the bar 12 overhead squats 40/25 kg 24 box jumps overs 12 hspu

round 3

6 pull ups 12 burpees over the bar 6 overhead squats 40/25 kg 12 box jumps overs 6 hspu

Calisthenics

tabata core

30'' x front lever tuck

30'' x front lever one leg x3 rest 30''

30'' x isometric dragon flag

4 x muscle up / pull up x3 rest:1'

6x pull up dx-sx //

6x reverse narrow pull up //

6x bar dip //

12x push up archer //

20x squat //

10x pistols //