Workout of the day

September 3, 2018

 

CrossFit

Warm up

3rnd ntf

5 fs @20/15

5 shoulder press 

10 kness push up 

 

For time:

200 run

21 fs     @60/35

42 push-ups

10 t2b

400 run

15 fs

30 push-ups

20 t2b

600 run

9 fs

18 push-ups

30 t2b

 

Calisthenics

 

H.p 30"x5 rec 20"

superman 30"x4 

 

front lever tuck 20"x3    rec 30"

hs 1'x3 

 

pull up wide 6x4 rec 40"

push up wide 12x4

dip ring 6x4

 

pull up max rep x3  rest 40"

push up max rep x3

french press max rep x3

 

pull up narrow 6x3

push up diamond 6x3

tiger push 6x3

 

jump squat 15x4 rest 30"

 

 

 

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