Workout of the Day

CROSSFIT

2 rnd

30 x mountain climber

30'' x h.p.

10 x kipp swing bar

10 x lunges

3 rnd f.t.

50 x du / 100 x s.u.

20 x one arm hang clean & jerk

20 x t2b - scaled k.t.c.

20 x one arm overhead lunges

( int 15 rep / scaled 10 rep )

" accessory "

curl db 10 x 3 rest 1'

CALISTHENICS

l-sit + strict t2b 10'' + 6 x 3

l-sit bar + kness paral. 10'' x 8 x 3 rest 30''

skill back lever rest 45''

tuck 20'' x 3

adv tuck 20'' x 3

one leg 10'' x 3 ( int. - adv )

straddle 10'' x 3 ( adv )

full max '' x 3 ( adv )

round

1. 2. 3.

pull up 40 10 30

push up 50 20 40

dip 30 5 20