Workout of the Day


CROSSFIT

" HEAVY DAY "

2 + 2 x 3 set ( 80 % 1rm snatch )

1 + 2 x 3 set ( 85 % 1rm snatch )

sqaut snatch + snatch balance

amrap 10'

15 x d.u. / 40 x j.r.

12 x sit up

10 x wall ball rx 9 / 6 kg

8 x kipp ring pull up

CALISTHENICS

15' x l-sit bar + 8 x ttb x 4 rec 30''

superman 30'' x 4

6 x pull up

6 x dip

10 x push up x 3 rec (1) 20'' rec (2) 45''

12 x squat

frog stand 20'' x 3

handstand 3 appoggi 20'' x 4 rec 45''

handstand pancia al muro 20'' x 4

handstand push up schiena al muro/ casetta 6 x 3


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