wod
CrossFit
1.
warm up
800-600-400
run
10 dl
10 fs
10pp
2.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 40/25
7 t2b
7 sumo dl high pull 40/25
7 Burpees
7 Kettlebell Swings
7 dip
3.
2'on 1'off
row
bike
du
Calisthenics
3rnd ntf
1' hp
20 kte
10 superman
5 dragon flag
20'' back lever tuck x3 rest 30''
15'' back lever one leg x3 rest 30''
10'' back lever full x3 rest 30'' only advanced athlete
rnd
pull up 40 5 30 5
push up 80 10 60 10
dip 60 8 40 8
Alterneted grip
12 curl ring x3 rest 30''
10 curl db x3 rest 30''
10 french press db x3 rest 30''
10 french press bar x3 rest 30''
