Workout of the day

November 6, 2018

 

CrossFit

 

3rnd nft

10 cal 

30" hp

5 medball thruster

10 knees push up 

 

10-10 push press     @60%  rest 1'

6-6 shoulder press  @60%

 

For Time

33 Wall ball  @9/6 sc @6/4

15 Burpees

33 wall ball 

15 Burpees

33 wall ball 

15 Burpees

 

( int 25 wall ball 10 brps)

(sc 15 wall ball 5 brps)

 

Calisthenics

 

Dragon flag 4x3  rest 20"

prono plank 1'x3

superman 30"x3 

 

sc             tuck back lever 20"x3

sc+int      back lever one leg 20"x3

int+adv    straddle back lever max"x3 

adv          tuck back lever pull up 4x3 

 

(6+10+4)x4    rest 1'

pull up+push up+dip

 

(4+8+6)x4

pull up nar+push diamond+french press

 

hspu 4x4  rest 40"

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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