Workout of the Day

CROSSFIT

specific warm up

3 rnd for time

3 x dl. snatch grip + 3 x power snatch

4 x strict pull up + 4 x kipp pull up

10 x american swing

12 x pistols ( scaled 15 x air squat )

snatch complex

squat snatch + ohs

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

6 increase the weight rest 1' 30''

( scaled )

squat snatch + ohs

4 + 6 x 5 set rec 1' 30''

CALISTHENICS

10 - 9 - 8 - 7 - 6

v-up

30'' - 25'' - 20'' - 15'' - 10'' rec2'

l-sit bar

10 - 9 - 8 - 7 - 6 - 5

pull up

15 - 14 - 13 - 12 - 11 - 10 rec. 2'

push up

10 - 9 - 8 - 7 - 6 - 5

dip

15 - 14 - 13 - 12 - 11 - 10 rec 2'

squat + peso

10 - 9 - 8

pull up narrow

15 - 12 - 10

french press