Workout of the Day

CROSSFIT

warm up

5 x front squat + 5 x push press

10 x calorie

10 x sit up

emom 25'

8 x front squat @ 50 / 35 kg

6 x wall ball + 4 x dip

8 x push press @ 50 / 35 kg

6 x am. swing + 6 x t2b

6 x sumo deadlift high pull @ 50 / 35

" accessory work "

french press one arm db 6 x 4 set rest 1'

CALISTHENICS

tabata core mix

6 x pull up + 20'' x isom push up x 4

10 x push up + 20'' x isom pull up x 4 rest 1'

6 x dip bar + 20'' x isom push up diamond x 4

10 x pistols + 20'' x isom squat x 4

curl ring 10 x 3

french press 10 x 3

5 x rope climb / 3 x pegboard