Workout of the Day

March 15, 2018

 

 

CROSSFIT

 

amrap 9'

15 x sit up weighted

12 x calorie 

9 x roll up

7 x good morning    rx 20 / 15

 

 

7 rnd for time

7 x power clean      rx 50 / 30 kg

7 x thruster              //

7 x bar-facing burpees

 

 

 

CALISTHENICS

 

30'' x hollow position + 10 x albanesi x 4   rest 30''

superman 30'' x 4   rest 20''

 

pistols 12 x 4    rest 1'

 

8 x pull up 3 cambi 

8 x dip ring                           a circuito x 4   rest ( 1 ) 20''

15 x push up 3 cambi                                     rest ( 2 ) 1'

 

30'' x pull up isom 

30'' x dip bar isom           a circuito x 3     rest ( 1 ) 30''

30'' x push up isom                                     rest ( 2) 1'

 

 

 

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