Workout of the Day

CROSSFIT

warm up

2 rnd not for time

10 x kipp swing bar

10 x front squat @ 20 / 15

40 x s.u.

emom 12'

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

12 x calorie

4 x t.g.u.

amrap 20'

21 x sit up

15 x box jump ( scaled steps )

9 x hspu ( scaled casetta )

6 x squat clean @ 50 / 35 kg

CALISTHENICS

20'' x l-sit + 5 x kte x 3 20'' x superman + 10 x iperex x 3 rec 30''

m.u. 6 x 4 hspu 8 x 4 rec 45'' push up diamond 12 x 4

clock bar 6 x 4

ice crean 6 x 4

pull down 6 x 4 rec 45''

tuck front lever 20'' x 4 one leg front lever max'' x 4