Workout of the Day

CROSSFIT

warm up

3 rnd not for time

200 m run

10 x kipp swing bar

15'' x isom handstand

10 x sit up

5 rnd for time

10 x strict pull up

10 x strict hspu ( scaled casetta )

rest 1' between

rest 5'

amrap 16'

15 x calorie

12 x one arm db snatch

10 x over - db burpees

CALISTHENICS

15 '' x l-sit bar + 6 x ttb x 4 rest 45''

arco lombare 20'' x 4 rest 10''

m.u. 6 x 5

deficit push up 10 x 5 rest 1'

bulgarian dip / one bar 8 x 5

pull up ring 6 x 3

dip 2 box 10 x 3

push up archer 10 x 3 rest 45''

curl ring 8 x 3