Workout of the Day

CROSSFIT

3 rnd not for time

100 m run

15 x sit up

team of 3 ( you go , i go )

amrap 35'

15 x air squat

12 x calorie

8 x deadlift @ 70 / 40 kg

CALISTHENICS

tabata core mix

dragon flag 6 x 4 rest 30''

frog stand 20'' x 3

tuck planche 20'' x 3 rest 30''

pseudo planche 20'' x 3

loop band planche 20'' x 3

ring pull up 6 x 3

dip ring 6 x 3 rest 45''

push up narrow 10 x 3

squat jump 12 x 3

pull up isom 20'' x 3

dip isom 20'' x 3 rest 30''

push up isom 20'' x 3

squat isom 20'' x 3