Workout of the Day

CROSSFIT

3 rnd not for time 50 x s.u. 6 x cluster @ 20 / 15 20'' x l-sit bar

for time

1 k run

30 x thruster @ 40 / 25 kg

600 m run

30 x t2b ( scaled k.t.e. )

400 m run

30 x push up h.r.

200 m run

30 x power clean

accessory work

curl bar 6 x 4 rest 1'

CALISTHENICS

15'' x l-sit bar + 6 x t2b x 4 rest 30''

iperex 30''x 4 rest 20''

handstand 3 appoggi 30'' x 4

hs pancia al muro 20'' x 3

hs libera/ schiena al muro 20'' x 3 rest 30''

hspu 4 x 3

pull up 3 cambi 8 x 4

dip ring / bar 8 x 4 rest 30''

push up 3 cambi 15 x 4

curl anelli 10 x 3

air squat 20 x 4