Workout of the day

October 20, 2018

 

CrossFit

 

3rnd nft

30" prono plank

10 squat

5 ohs @20/15

5 shoulder press @20/15

 

3 Rounds for Time

15 ohs 

200 meter Run

1 Rope Climb ( sc. floor rc.)

20 push jerk 

10 dip ( sc. french press)

 

(rx @50/35  int. @40/25  sc. @30/20)

 

Calisthenics

 

20"x4 l-sit   rest 20"

10+10" isom x4  crunch  leg raise 

 

sc+int      20" x3    back lever tuck  rest 20"

int+ adv.  20"x3  german hang 

adv.         4/6 x3 back lever tuck pull up 

 

circuito                                   

pull up cerchio 6                 rest1 20"

pull down 6               x 3      rest2 45"

pull up clap 6 

 

push up  12                        

push up clap 10               x3 

push up mov. 10

 

pull up rev gambe l-sit  6 

push up diamond    8            x 3 

dip bar   6 

 

french press 10

hs 30"                      x3

air squat 20 

 

 

 

 

 

 

 

 

 

 

 

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