Workout of the day

May 3, 2018

 

CrossFit

 

Warm up 

3 rnd not for time

10x cal

10x sit up 

10 x swing bar 

 

5 RFT

10 xt2b

15x box jump 

20x pull up 

25x air squat 

 

Accessory

30x swing america 

 

Calisthenics

 

10x3 t2b  rec 30"

10x3 v-up

15x3 hyperex

 

hs 30"x3 rest 30"

back lever tuck 20"x3

 

hspu 10x3 

back lever one leg 20"x3

 

circuito 

pull up narrow   6

push up diamond 10    x4  rest 1'

dip ring 6

 

pull up wide 6

push up archer 10   x3 

tiger push 8

 

air squat + jump  15+6 x4

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January 5, 2019

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