workout of the day


CrossFit

EMOM 10'

- 2 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up/ pull up

- 2 strict handstand push ups, 4 kipping handstand push ups, 2 strict handstand push ups

6 rounds for time:

1' x du/su 10 push ups 10 pistols 10 kettlebell swings

10 calories

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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