workout of the day

CROSSFIT

emom 10'

1 + 1

deadlift + clean rx 60 / 35 kg

amrap 15'

100 m run / 100 m row

6 x push jerk rx 40 / 25kg

8 x swing ket

10x ball clean rx 9/6

CALISTHENICS

hollow position 1' x 3

superman 30'' x 3

6 x pull up

6 x dip bar x 4 rec (1) 30'' rec (2) 45''

10 x push up

6xpull up 3 cambi

8x push up 3 cambi x4 // //

frog stand / braccia tese 20'' x 3

pseudo plache 20''x 3

pseudo planche push up 6 x 3 rec 40''

tuck planche 20'' x 3