Workout of the day

October 16, 2018

 

CrossFit

 

3 rnd nft

10 cal 

10" hs

10 knees push up 

5 shoulder press @20/15

 

AMRAP 10'

 

4 hspu ( sc. hspu casetta/10" hs)

12 push up hr

16 swing kb 

 

rest 5'

 

AMRAP 5'

 

6 push press @50/30

5 t2b 

 

(int. @40/25, ktc, scal. @30/20, kte)

 

Calisthenics

 

Prono plank 40"x4     rest 30"

dragon flag max" x3 

iperex 15x 3

 

sc.             tuck front lever 20"x3 

sc+ int     front lever one leg 20"x3 

int+ adv  straddle front lever 10"x2 

adv          full front lever max"x2 

 

pull up + affondi   10-9-8-7-6-5-4-3-2-1

 

Push up + Squat  20-18-16-14-12-10

 

6x  3    Dip one bar   rest 35"

10x 3     french press 

 

 

 

 

 

 

 

 

 

 

 

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