Workout of the day

August 20, 2018

 

CrossFit

Warm up 

3rnd not for time

5x dl  @20/15

5x pc

5x fs

5x shoulder press 

 

For Time

Buy-In:

400 meter Run

50 sit up 

Then, 6 Rounds of:

12 Brps

8 Power Cleans @60/35

4 STOH  @60/35

 

Acc work 

curl bar 6x4 rest 1'

 

 

 

Calisthenics 

 

tabata core

 

20'' x front lever

6x dragon flag        x3 set  rest 30''

30''x iperex

 

Pull up + Pistols  10-9-8-7-6-5-4-3-2-1

 

Push up + Squat  20-18-16-14-12-10

 

6x Dip one bar  x3  rest 45''

6x handstand push up  //  //

10x franch press //   //

 

 

 

 

 

 

 

 

 

 

 

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