Workout of the Day

CROSSFIT

warm up

400 - 200 - 100 m run

10 x ring row

10 x air squat

for time ( team of 2 )

100 x kipp pull up / hollow position

150 x clean ball / d.u.-s.u.

120 x burpees / calorie

CALISTHENICS

tabata core h.p. + l-sit

pistols 10 x 4 rest 30''

round 1 40 x pull up 50 x dip ring 80 x push up

50 x gradoni

round 2 40 x pull up ring 50 x dip 80 x push up

50 x squat