workout of the Day

CROSSFIT

for time

1 k run

100 x sit up

amrap 20'

2 x squat clean @ 50 / 30 kg

2 x pull up

4 x squat clean //

4 x pull up

6 x squat clean //

6 x pull up

ecc......

" accessory "

curl db 10 x 3 rest 1'

CALISTHENICS

h.p. 30'' + 10 x v-up + hp 15'' x 4 rest 30''

30'' x superman + 10 x iperex x 3

tuck front lever 20'' x 4 rest 30''

tuck back lever 20'' x 4

to back to front ring 6 x 4

6 x pull up wide

6 x dip x 3 a circuito rest 30''

10 x push up wide

6 x pull up narrow

6 x dip one bar x 3 a circuito rest 30''

10 x push up diamond

pistols 10 x 4 rest 30''