Workout of the day

July 5, 2018

 

CrossFit 

warm up 

3 rnd not for timeù

600-400-200x run

10x t2b

10x air squat

10x swing bar 

 

Emom 12'

6x dl  @80/50

12x push up hr

18x sit up 

 

“Heartbreak Kid”

3 Rounds:

10 Front Squats @60/35

20 Chest to Bar Pull-Ups

50 Du/150 su 

 

accessory 

 

french press db 10x4 rest 1'

 

Calisthenics

 

back lever tuck        20"x3  rest 20"

back lever one leg   20"x3 

candela ring to back 4x3 

 

round 

 

hp                             1'  45" 30" 20" 10"

pull up                   30  20   10    5     5

push up                 50  40   30  20  10 

dip/french press  20  15    10    5    5 

air squat               50  40  30    20  10 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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