Workout Of The Day

 

 

 

CROSSFIT 

 

3 rnd for time
30'' hollow position + 30'' prono planche + 30'' rest

 

4 rnd for time
300m run 
6 x power clean 
 6 x toes to bar 
 8 x burpees

 

4 rnd for time
40 jumping rope 
 6 clean 
6 pull-up ring 
 10 affondi overhead
 

CALISTHENICS

 

1' x hollow position         x3
 1' x prono planche       rec30''

 

6x pull- up 
8x dip bar        x 4 rnd    rec. 30''
10x push up

 

propedeutiche muscle up   
30'' x tuck back lever          
30'' x tuck front lever 
30'' x hanstand push up casetta        4rnd rec. 1'
30'' x hanstand push up
30'' x push up in spinta
30'' x tuck planche 
 

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