workout of the day

CrossFit

warm up

3 rnd not for time

5 cal

10 shoulder press @20/15

10 air squat

Strength

Shoulder press rest:1' 3-3-3

Push press 3-3-3

METCON

8 rounds for time:

10 cal 8 barbell turkish get ups 45/35 6 clean ball rx 9/6kg

12 sit up

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