Workout of the day

June 11, 2018

 

CrossFit

 

Warm up 

3 rnd not for time

10x swing bar

10x dl @20/15

10x air squat

 

Ft

21-15-9

t2b

iperex

 

For Time

400 meter Run

10 Deadlifts @100/60

1 Rope Climb/pegboard ( sc. 4x c2b)

400 meter Run

10 Deadlifts @100/60

2 Rope Climbs/pegboard ( sc. 6x c2b)

400 meter Run

10 Deadlifts @100/60

3 Rope Climbs( sc. 8x c2b)

400 meter Run

10 Deadlifts @100/60

4 Rope Climbs( sc. 10x c2b)

400 meter Run

10 Deadlifts@100/60

5 Rope Climbs( sc. 12x c2b)

 

Calisthenics

 

Warm up 

400-300-200x run

20x sit up 

 

Abs

10x3  t2b       rest 20"

30"x3  l-sit terra 

 

skill

hs 3 appoggi 30"x3  rest 30"

hs muro 30"x3 

hs clap 20"x3 

 

ring mu 4x4 rest 40"

push up (2"-2"-1") 8x 4

dip ring/ bar 4+5" isom+2 x 4

 

pull up wide 3+5"isom+2 x3

push up reverse 10x3

tiger push 10x3 

 

jump squat 15x4 rest 30"

 

 

 

 

 

 

 

 

 

 

 

 

 

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