Workout of the day

August 24, 2018

 

CrossFit

warm up 

3 rnd not for time

30 du 

10 swing bar

10 knees push up 

 

AMRAP in 20 minutes

8 Pull-Ups

12 air squat

17 wall ball @9/6

23 push up 

30 box jump 

 

cash out 1k run 

 

Calisthenics

Dragon flag 4x3  rest 20"

prono plank 1'x3

 

tuck back lever 20"x3

back lever one leg 20"x3

german 20"x3

 

(6+10+4)x4    rest 1'

pull up+push up+dip

 

(4+8+6)x4

pull up nar+push diamond+french press

 

hs 30"x4 rest 30"

hspu 4x4

 

 

 

 

 

 

 

 

 

 

 

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