WOD
CrossFit
warm up
3 rnd not for time
10 dl @20/15
10 iperex
10 lunges
Heavy Day
3-3 @80%
2-2 @90%
1-1- @100%
1-1 @102%
Deadlift
EMOM 12'
15x cal row/bike
10x sit up ball @9/6
200 m x run
10x pistols
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''
