Workout of teh day

October 18, 2018

 

CrossFit 

 

3 rnd nft

200 run

10 ktc

10 squat 

5 one arm shoulder press db 

 

 

For time (with a Partner)

30 toes-to-bars

40 single-arm db snatches

50 box jump 

40 single-arm db snatches

30 toes-to-bars

 

(sc. 20-30-40-30-20, ktc, steps )

 

Calisthenics

 

 

hp 1'x4  rest 30"

superman 30"x4 

 

sc.         frog stand 20"x3  rest 20"

sc.+ int pseudo planche 20"x3 

int+ adv tuck planche max"x2 

adv    l-sit to tuck planche 6x2 

 

pull up 5x5 (zavorra)

push up 10x5 ( parallelette)

dip 5x5 (zavorra)

 

pull up narrow rev. 6x3

push up diamond 8x3

french press 6x3 

 

hspu 6x4 rest 20"

 

 

 

 

 

 

 

 

 

 

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