Workout of the Day


CROSSFIT

warm up

2 rnd

10 x calorie

5 x thruster @ 20 / 15

30'' x h.p.

amrap 7'

5 x front squat @ 40 / 25 kg

8 x dip ring / bar

100 m run

rest 3'

amrap 7'

5 x push press @ 40 / 25 kg

8 x box jump

100 m run

rest 3'

amrap 7'

5 x thruster @ 40 / 25 kg

10 x push up h.r.

100 m run

CALISTHENICS

hollow position + oscillazioni 45'' + 15 x 4 rec 25''

frog stand 20'' x 3

pseudo planche 20'' x 3 rest 1'

tuck planche 20'' x3

6 x pull up + 20''x isom x 4 6 x dip + 20'' x isom x 4 rest 1' 10 x push up + 20'' x isom x 4

tiger cross 8 x 3 curl anelli 10 x 3 rest 30''

squat jump 12 x 4


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