Workout of the day

July 7, 2018

 

CrossFit

 

4rnd 

30x du

20x sit up 

 

AMRAP in 30 minutes

400 run

20 Box jump

20 Walking Lunges

200 run

10 wall ball @9/6

10 Push-Ups

100 run

10 Burpees

 5 dip ring 

 

accessory curl db 8x4 rest 1'

 

 

Calisthenics

 

Dragon flag 6x4 rest 30"

knees parallele 8x4 

 

back lever one leg ring max"x3   rest 20"

front lever one leg max"x3 

 

Challenge 

team of 2

 

t.c. 10'

max rep pull up every team 

 

rest5'

 

t.c 10'

max rep push up every team 

 

rest 5'

 

t.c. 10'

max rep dip every team 

  

rest 5'

 

t.c. 10'

max rep air squat every team 

 

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