Workout of the Day

 

 

CROSSFIT

 

for time

1000 m run

 

emom 30'

4 x snatch                                      rx 50 / 30 kg

4 x strict pull up + 8 x sit up

10 x american swing

6 x ttb + 8 x push up

6 x lunges front rack                    rx 50 / 30 kg 

 

 

CALISTHENICS

 

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

20'' x superman + 10 x back extension x 3   rec 30''

 

6 x pull up + 20'' x push up isom   x 4                           rec 45''

10 x push up + 20'' x pull up isom  x 4

8 x dip bar / ring + 15'' x rev pull up isom   x 4 

handstand isom 20'' x 3      rec 30''

french press 10 x 3     rec 30''

 

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