Workout of the Day

CROSSFIT

tabata core

prono plank + superman

for time t.c. 25'

600 m run

2rnd

40 x lunger front rack rx 40 / 25 kg

30 x kipp pull up

40 x wall ball rx 9 / 6 kg

30 x snatch one arm

150 x jumping rope

CALISTHENICS

30'' x hollow position + 10 x v-up x 4 rec 30''

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

4 x pull up + 15'' x isom + 2 x pull up x 4

4 x dip + 15'' x isom + 2 x dip x 4 rec 45''

6 x pish up + 15'' x isom + 4 x push up x 4

pull up narrow 6 x 3

dip 2 box 12 x 3 rec 30''

push up 2 cambi ( wide - diamond ) 8 x 3