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 // //


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