Workout of the Day

CROSSFIT

3 rnd not for time

5 x dl

5 x muscle clean

5 x front squat

5 x shoulder press

" COMPLEX " rest 1'

2 x down + 2 x hang + 2 x squat clean x 3 set @ 40 / 25 kg

2 x push press + 2 x push jerk + 2x split jerk x 3 set @ 40 / 25 kg

" GRACE "

for time

30 x clean & jerk @ 60 / 40 kg

CALISTHENICS

tabata core

frog stand 20'' x 3 tuck planche 20'' x 3 pseudo planche 20'' x 3 rest 1' pseudo planche push up 8 x 3

pull up cerchio 8 x 4 push up in movimento 14 x 4 rest 1' tiger bar 6 x 4

curl anelli 10 x 3 affondi 20 x 3 rest 30''