Workout of the day

September 25, 2018

 

CrossFit

3rnd 

200 run

10 squat

5 thruster @20/15

10 swing bar  

 

5Rnd   (scaled: 3 rnd )

 3-minute rounds of:

 

20 wall ball 

Max-rep  pull-ups

 

Rest 2 minutes between rounds. 

 

cash out curl bar 6x4 rest 1'

 

Calisthenics

 

t2b 10x4 rest 30"

hyperex 30"x4

 

front tuck max"x3 rest 40"

front one leg max"x3 

front lever ring max"x3 

 

pull up isom 20"x4  rest 40"

push up 20"x4 

dip isom 20"x4 

 

pull up max rep x3 rest 40"

push up diamond max rep x3

french press max rep x3  

 

lunges jump 10x 5  rest 30"

 

 

 

 

 

 

 

 

 

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