Workout of the day

July 6, 2018

 

CrossFit 

 

Warm up

3 rnd not for time

200 x run

5x dl @20/15

5x fs

5x shoulder press 

 

AMRAP in 20 minutes

5x Clusters @50/35

30x sit up

10x power snatch @50/35 

400x run 

 

cash out 

 

shoulder press db  6x4  rest 1'

 

Calisthenics

 

l-sit 30"x4        rest 20"

prono plank 1'x4 

 

pseudo planche    20"x3 rest 20"

hs libera     20"x3 

ice cream 4x3 

 

10"+ max rep  x4    pull-up     rest 40"

15" + max rep x4  push up 

10" + max rep x4  dip bar 

 

pull up dx/sx  6x3  

push up movimento 10x3 

tiger cross 6x3 

 

curl bar 5x5 rest 1'

pistols 10x3 

 

 

 

 

 

 

 

 

 

 

 

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