Workout of the day

June 12, 2018

 

CrossFit

 

3 rnd not for time

600-400-200 x run

10x sit up

5x front squat @20/15

5x shoulder press @20/15

 

For Time

21 box jump

21 Thrusters @40/25

21 ohs @40/25

15 brps

15 Thrusters @40/25

15 ohs @40/25

9 hspu

9 Thrusters @40/25

9 ohs @40/25

 

cash out 

curl bar 5x5 rest 1'

 

Calisthenics

 

hp 40"+ 8 albanesi x4  rest 30"

planck laterale 30"+10 oscillazioni x4 

 

pull up isom 20" x4 rest 40"

push up isom 20"x4

dip isom 20"x4

 

pull up dx/sx 6 + 4 hspu x3 

push up diamond 8+ lunges 8x3 

french press 8 + 200 run x3 

 

curl db 5x5 rest 1'

 

 

 

 

 

 

 

 

 

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