Workout of the day

November 29, 2018

 

CrossFit

 

3rnd nft

30" hp

10 squat 

10 push press

10 knees push up 

 

FT

21-18-15-12-9-6

Ohs @50/35

Box jump / steps

Brps/ push up hr 

(int 40/25 sc 30/15)

(int 21-18-15-12-9 sc 21-15-9)

rest 3'

 

E2mom 12'

3 rope climb

100 su 

 

Calisthenics

 

30-25-20-15-10

v up

prono plank 40"

 

front lever skill

6 dragon flag x 3 rest 30''

(sc+int+adv) 20'' tuck front lever x3 r 30''

(sc+int+adv) 15'' one leg front lever x3 r30''

(int+adv) straddle front lever max"x3 

(adv) 10'' front lever full x3 r 30''

 

3 rnd no rest, recupera solo tra i giri 1'

6 wide pull up

8 dip

12 wide push up

 

3 rnd no rest, recupera solo tra i giri 1'

6 narrow pull up

8 tiger push

12 diamond push up

 

 

3 rnd no rest, recupera solo tra i giri 1'

6 pull up 3 cambi

8 dip one bar

12 push up 3 cambi

 

 

 

 

 

 

 

 

 

 

 

 

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