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'