Workout of the Day


CROSSFIT

for time

42 - 30 - 18

d.u.

21 - 15 - 9

ttb

emom 16'

9 x front squat rx 50 / 30 kg

9 x burpees over the bar

9 x box jump

9 x hspu

11 x f.s. //

11 x burpees over the bar

11 x box jump

11 x hspu

13 x f.s. //

13 x burpees over the bar

13 x box jump

13 x hspu

15 x f.s. //

15 x burpees over the bar

15 x box jump

15 x hspu

CALISTHENICS

45'' x hollow position + 10 x oscillazioni x 4 rec 30''

ttb 6 x 4 rec 30''

pistols 10 x 5 rec 1'

m.u. 6 x 4 rec. 1'

pull up cerchio 6 x 3

pull down 6 x 3

dip ring 6 x 4

dip 2 box 12 x 3 rec 40''

push up schiena in spinta 10 x 4

push up diamond 8 x 3

ice cream 6 x 3


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