Workout of the day

September 27, 2018

 

 

CrossFit

 

3 rnd

30 su 

15 sit up 

10 squat 

10 knees push up 

 

7 Rounds for Time

5 Front Squats @60/35

15 Box Jumps 

25 Push up 

50 Double-Unders

 

cash out 

 

21-15-9-6

t2b

200 run

 

Calisthenics

 

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

 

frog stand  20"x3       rest 20"

pseudo planche 20"x3 

tuck planche 20"x3 

 

m.u. 6 x 4

bulgarian dip / dip one arm 8 x 4                 rest 1'

push up in spinta 12 x 4 

 

pull up archer 6 x 3

dip 2 box 10 x 3                                 rest 40"

push up archer 12 x 3

 

squat jump 12 x4 rest 30"

 

 

 

 

 

 

 

 

 

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