workout of the day
CrossFit
warm up 400m-300m-100m run 10 ring t2b 20'' hs
EMOM 10'
- 2 muscle up + 6 pull up (scaled 8 pull up)
- 4 hspu kipping + 2 hspu strict ( scaled 6 hspu)
6 rounds for time:
1' x du/su 10 push ups 10 pistols 10 kettlebell swings
10 calories row/bike
Calisthenics
tabata core
4x muscle up + 4x hspu + 8 push up x4 rest: 1'
4x dip + 6x tiger push + 8x french press // //
4x narrow rev. l-sit pull up + 6x t2b + 10x sit up // //
20'' x tuck front lever x3 r:45''
10''x one leg front lever // //
6x pull down // //
6x dragon flag // //
