Workout of the day

September 28, 2018

 

CrossFit

 

3rnd 

10 sit up

5 fs @20/15

5 shoulder press 

10 swing bar

 

FT

21-15-9 

t2b

Burpees

Kettlebell Swings 

 

 

 

 

 

 

 

 

 

 

rest 3'

 

For Time

21 Thrusters @40/25

21 Pull-Ups

15 Cleans @60/35

15 Ring Dips

9 Deadlifts @100/65

9 Handstand Push-Ups

 

accessory 

 

600 run

 

Calisthenics

 

1' x 4 prono plank     rest 30''

30"x4 isom lat    rest 20''

 

german hang isom max"x 3 rest 20"

pull down isom 20"x3 ( solo chiusura scapole)

l-sit to front lever 6x3 

 

 

8 x pull up ring 

8 x dip ring                           a circuito x 4   rest ( 1 ) 20''

15 x push up 3 cambi                                     rest ( 2 ) 1'

 

30'' x pull up isom 

30'' x dip bar isom           a circuito x 3     rest ( 1 ) 30''

30'' x push up isom                                     rest ( 2) 1'

 

 

pistols 12 x 4    rest 1'

 

 

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