Workout of the Day

 

 

CROSSFIT

 

tabata core 

prono plank + back extection a terra

 

e2mom 

 3 - 3 - 3 - 2 - 2 - 1 - 1

deadlift

 

" FRAN "    for time

21 - 15 - 9

thruster   rx 40 / 25 kg

pull up 

 

 

 

CALISTHENICS

 

30'' x hollow position + 10 x albanesi   x 3      rec 30''

arco lombare 15'' x 3                                          rec 20''

 

round           1    2    3

pull up        10   5   10

dip               10   5   10

push up      20   5   20

 

handstand 3 appoggi    20'' x 3

handstand pancia al muro / casetta   20'' x 3              rec 30''

handstand push up   6 x 3

handstand a corpo libero   20'' x 3   

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