Workout of the day

July 3, 2017

 

CrossFit

 

FT  tc 10'

21-15-9

t2b

400x run

 

FT  tc 12'

21-15-9

power clean  rx 50/25

brps over bar

 

FT  tc. 15'

21-15-9

push press rx 50/25

kipp pull up 

swing kettle

 

 

 

CALISTHENICS

 

prono plank braccia tese   30'' x 3    rec 20''

dragon flag  4 x 3      rec 30'' 

 

handstnd pancia al muro 20'' x 3

handstand push up 6 x 3

 

muscle up 4 x 3                                        rec 40''

 

pull up wide

pull up reverse     6 x 4                           rec 30''

 

 

push up 3 cambi

push up archer    10 x 4 

 

dip bar

french press         8 x 4

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