Workout of the Day

CROSSFIT

specific warm up 3 rnd 2 x m.s. + 2 x ohs + 2 x s.b. rx 20 / 15 kg 20 x d.u. / 50 x s.u. 10 x push up 12 x air squat

10' time cap 1rm squat snatch

2 x s. snatch + 4 x ohs x 3 set 75% rest 1' 1 x s. snatch + 2 x ohs x 3 set 80% //

CALISTHENICS

30'' x hollow position + 20 x oscillazioni x 4 rec 30''

6 x pull up 6 x dip x 3 rec 45'' 10 x push up

frog stand 30'' x 3 speudo planche 30'' x 4 pseudo planche push up 8 x 3 rec 45'' tuck planche 30''x 4 full planche assistita 20''x 4