Workout of the day

CROSSFIT

" warm up "

3 rnd not for time

12 x air squat

10 x sit up

8 x shoulder press rx 20 / 15 kg

" HEAVY DAY "

e2mom 12'

3 position clean + split jerk

2 set of 60 %

2 set of 65 %

2 set of 70%

rest 3'

15' 1rm clean e jerk

CALISTHENICS

hollow position 45'' x 3 rest 20''

dragon flag 6 x 3 rest 30''

iperex 15 x 4 rest 20''

30'' x handstand 3 appoggi x 3

30'' x handstand faccia al muro //

30'' x hadstand spostamenti laterali schiena al muro // rest 45''

max '' x handtsnad libera //

" zavorrato "

pull up 5 x 5

dip 5 x 5 rest 1'

push up 8 x 5