Workout of the day

CROSSFIT

warm up

2 rnd not for time

2 x p.s. + 2 x ohs + 1 x s.s.

30'' x h.p.

10 x kipp swing bar

5 x knees push up

emom every 1'30'' x 5 set

2 x p.s. + 2 x ohs + 1 x s.s. @ 65 % 1rm s.s.

for time ( team of 2 )

100 x calorie

100 x push up

150 x sit up

150 x air squat

( int . 70 - 70 - 100 - 100 rep )

( scaled 50 - 50 - 80 - 80 rep )

CALISTHENICS

h.p. 1' x 2 rest 20''

dragon flag 6 x 4 rest 30''

iperex 10 x 4

skill

tuck front lever 20'' x 3

one leg front lever 20'' x 3 int. - adv.

staddle / full front lever max'' x 3 adv. rest 1'

pull down 6 x 3

ace cream 6 x 3

round ( scaled )

pull up 30 10 20 - 20 5 10

dip 30 10 20 - 20 5 10

push up 40 10 30 - 30 5 20

pistols / squat 40 10 30 - 30 5 20