workout of the day

April 20, 2018

 

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

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