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''


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