Workout of the Day

CROSSFIT

for time

100 x d.u. / 250 x s.u.

80 x sit up

70 x air squat

60 x push up h.r.

40 x american swing

10 x rope climb ( scaled 20 x floor r.c. )

50 x d.u. / 150 x s.u.

"accessory work"

dumbbell curl 6 x 4

CALISTHENICS

h.p. 1' x 4 rest 30'' dragon flag 6 x 4

pull up / ring 6 x 3 dip bar / ring 6 x 3 rest 30'' push up 12 x 3

pull down 6 x 3 tuck front lever 20'' x 4 one leg front lever 20'' x 4 front lever negativa da candela 5 x 4 rec 45'' front lever max '' x 3