workout of the day
CrossFit
Barbell Warmup
5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder press 5 Stiff-Legged Deadlifts 5 Front Squats
Fran:
21-15-9
Pull up
Thruster rx 40kg-30kg
Emom 12'
10xbarbell floor up 40-30kg
8x Dip
6+6x push press kb/db one arm
Calisthenics
tabata core
30'' x handstand casetta
30'' x handstand pancia al muro x3 rest 30''
30'' x handstand 3 appoggi
max x handstand
4 x muscle up / pull up x3 rest:1'
6x pull up dx-sx //
6x reverse narrow pull up //
6x bar dip //
12x push up archer //
20x squat //
10x pistols //
