Workout of the Day

CROSSFIT

3 rnd not for time

400 m run

5 x thruster @ 20 / 15

10 x knees push up

3 rnd for time

1' max calorie

1' max burpees

1' max clean ball @ 9 / 6

1' max thruster db

2' rest

Accessory work

dip ring / bar 6 x 4 rest 1'

CALISTHENICS

l-sit 20'' x 4

iperex 15 x 4 rest 20''

m.u. 6 x 4

bulgarian dip 8 x 4 rest 1'

one arm push up 4 + 4 x 4

pull down 6 x 3

ice cream 6 x 3 rest 40''

squat jump 12 x 4

dip 2 box 10 x 3 rest 30''