WOD


CrossFit

warm up

3 rnd not for time

20 du / 40 su

10 air squat

10 shoulder press@20/15

10 elbow rotation

“GRACE”

For Time

30 Clean-and-Jerks @60/43 scaled @50/35 kg

rest:5'

for time

24 burpees 24 lunges 24 calorie bike 24 push up hr 24 calorie row 24 sit ups 24 du scaled 48su 24 air squat jump

Calisthenics

tabata core

20'' x front lever

6x dragon flag x3 set rest 30''

30''x iperex

Pull up (regular/reverse)+ Pistols 10-9-8-7-6-5-4-3-2-1

Push up (wide/narrow) + Squat jump 20-18-16-14-12-10

6x Dip ring x3 rest 45''

6x handstand push up deficit // //

10x franch press // //


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