Workout of the Day
CROSSFIT
MURPH ( round )
fot time
1600 m run
5 rnd
20 x pull up
40 x push up
60 x squat
1600 m run
( intermediate option )
1/2 MURPH ( round )
for time
800 m run
5 rnd
10 x pull up
20 x push up
30 x squat
800 m run
CALISTHENICS
h.p. 30'' + 10 x albanesi x 4 rest 20'' superman 30'' x 3
hs 3 appoggi 20'' x 3 hs pancia al muro 20'' x 3 hs libero/ schiena al muro max'' x 3 rest 30'' hspu 6 x 3
rnd 40 x pull up 50 x dip 60 x push up 70 x affondi
alternated grip
