Workout of the Day

CROSSFIT

2 rnd

100 m run

10 x ring row

10'' x hs isom

10 x air squat

e2mom 16'

8 x strict pull up

8 x strict hspu

team of 2 ( you go , i go ) t.c. 20'

8 rnd for time

30 x d.u.

9 x clean ball

7 x dip ring / bar

1 x rope climb

( atleta A completa l'intero rnd mentre l' atleta B recupera, poi l'atleta B lavora e l' atleta A recupera. 8 rnd totali )

CALISTHENICS

tabata core

h.p. + v-up

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3 rest 40''

hs schiena al muro / libera max'' x 3

hspu 8 x 3

2 x m.u. + 4 x pull up + 1 x m.u. x 4 rest 1'

2 x bulgarian dip + 4 x dip ring + 1 x bulgarian dip x 4

4 x push up clap + 6 x push up + 2 x push up clap x 4

10 x squat + 5 x squat jump x 4

curl bar 5 x 5 rest 1'