Workout of the day

May 4, 2018

 

CrossFit

 

Warm up

3rnd not for time 

20x du/40x su

10x air squat 

10x push press @20/15

 

Amrap 27'

from 0'-10'

1k run

max rep clean @50/30

rest from 10'-13'

from 13'-20'

600 x run

max rep power snatch @40/25

rest from 20'-23'

from 23'-27'

400x run

max rep thruster @40/25

 

Calisthenics

Albanesi + l-sit 10+20"x4 rest 30"

plank lat 30"x4

 

400x run                  x4      rest 1'

pull up narrow 6

 

200x run             x4

push up 12   

 

100x run           x4

tiger cross 6 

 

hspu 8          x4

pistols 10

 

ice cream + front lever  (1+2")-- 6x3   rest 40"

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January 5, 2019