Workout of the Day

CROSSFIT

4 rnd for time

40 x jumping rope

10 x ttb

for time

30 - 20 - 10

deadlift

front squat rx 50 kg /30 kg

emom12'

6 x pull up

6 x push press

1 x rope climb

CALISTHENICS

20'' x hollow position + 10 x sit up + 20'' x hollow position x 3 rec 20''

20 x sit up + 10'' x hollow position + 10 x sit up x 3

6 x pull up

6 x pull up cerchio x 4

6 x narrow pull up

6 x dip par

6 x dip one bar x 4

6 x french press

10 x push up

10 x push up one arm x 4 rec 15 '' rec

10 x wide push up

20'' x pull up isom

20'' x dip isom x 3

20'' x push up isom

20 '' x handstand

20'' x tuck back lever x 3

20 '' x tuck planche