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''


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