Workout of the day

October 19, 2018

 

CrossFit

 

3 rnd nft

40 su

30" hp 

10 dl @20/15

10 swing bar 

 

Ft

15-12-9 

Deadlifts   @70/55

pull up 

30 sit up 

(int. 50/45, sc. 40/35)

 

acc.

30 shoulder press bar @30/20

( sc. db shoulder press)

 

Calisthenics

 

1'x4 rest 30"

prono plank
max" isom x4 dragon flag

iperex 20x3 

 

sc.+int.     hf front  20"x3   rest 20"

int+adv.   hf lat 20"x3

adv.          hf front to lat 4x3 

   

6 x pull up + 20''x isom  x 4 

6 x dip + 20'' x isom  x 4                  rest 1'

10 x push up + 20'' x isom  x 4 

 

tiger cross 8 x 3

curl db   10 x 3    rest 30''

 

 

 

 

 

 

 

 

 

 

 

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