Workout of the Day

CROSSFIT

3 rnd not for time

10 x calorie

10 x ohs

6 x t.g.u.

snatch complex

1 x dlsg + 1 x down s.snatch + 1 x hang s. snatch + 1 x squat snatch x 3 @ 65%

1 x dlsg + 1 x hang s. snatch + 1 x squat snatch x 3 @ 70% rest 1'

squat snatch 4 - 4 - 2 - 2 - 1 - 1 rest 1' 30''

accessory work

bar up floor s.g. 10 x 3

shrugs bar 10 x 4 rest 30''

CALISTHENICS

tabata core mix

6 x pull up + 20'' x isom + 4 x pull up x 4

6 x dip + 20'' x isom + 4 x dip x 4 rest 1'

8 x push up + 20'' x isom + 6 x push up x 4

dragon flag 6 x 3

tuck front lever 20'' x 3

one leg front lever 20'' x 3 rest 40''

pull down 6 x 3

ace cream 6 x 3

affondi 16 x 4