workout of the day

CrossFit

warm up 3 rnd not for time 10 thruster @20/15 10 air lunges 40 su

Metcon (Time)

Teams of 3 (you go, I go) 5 rnd for time 15 Cal. Row/ bike 15 Thrusters 40kg/25kg 15 America swing

Teams of 3 (you go, I go)

5 rnd for time

15 t2b

15 muscle snatch 40/25 kg

15 bar lunges overhead 40/25 kg

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar x4 rec1 30'' rec2 45''

6x pull down

8x tiger push // //

6x ring pull up

4x tiger bar // //

3+3 one arm push up

6x french press // //

30''frog stand

20'' tuck planche x3 rest: 45''

20'' loop band planche