Workout of the day

CROSSFIT

3 rnd not for time

200 m run

10 x kipp swing bar

10 x deadlift @ 20 / 15

10 x air squat

amrap 7' 2 - 4 - 6 - 8 - 10 ....ecc deadlift @ 80 / 50 kg hspu ( scaled casetta )

rest 3'

amrap 7' 2 - 4 - 6 - 8 - 10 ....ecc power clean @ 50 / 30 kg pistols ( scaled squat jump )

rest 3'

amrap 7' 2 - 4 - 6 - 8 - 10 ...ecc pull up

box jump ( scaled steps )

CALISTHENICS

hollow position + oscillazioni 45'' + 15 x 4 rec 25''

tuck back lever 20'' x 3

one leg back lever 20'' x 3

to candela to back lever 6 x 3 rest 1'

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

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

10 x push up + 20'' x isom x 4

tiger cross 8 x 3

curl anelli 10 x 3 rest 30''