Workout fo the day

September 29, 2018

 

CrossFit 

 

3 rnd 

10" hs

10 squat 

5 houlder press @20/15

 

Emom 10'

30 du 

10 t2b

 

AMRAP 18' team of 2 (you go, i go)

2-4-6-8-10-12-14-16-18... Reps

Db shulder press 

Box Jump Overs 

 

Then, from 10:00-18:00:

3 rep max GTOH

 

cash out 

dip strict 8x4 rest 40"

 

 

Calisthenics

 

Dragon flag max"x4   rest 30"

l-sit 20"x3

 

back lever tuck 20"x3  rest 30"

front lever 20"x3

back one leg 20"x3

front one leg 20"x3

 

pull up isom 20"x4   rets 40"

pull up narrow  6x3

pull up rev 6x3

 

push up isom 20"x3

push up diamond 10x3

push up alligator  8x3

 

dip isom 20"x3

french press 6x3

tiger push 8x3

 

hspu 6x4  rec 35"

 

 

 

 

 

 

 

 

 

 

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