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


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