Workout of the Day

CROSSFIT

Warm up

2 rnd not for time

2 x f.s. + 2 x p.p. + 2 x thruster @ 20/15

5 x ring row

8 x steps

8 x knees push up

10 x kipp swing bar

amrap 5'

200 m run

20 x front squat

restante tempo max rep pull up

rest 3'

amrap 5'

200 m run

20 x push press

restante tempo max rep box jump ( scaled steps )

rest 3'

amrap 5'

200 m run

20 x thruster

restante tempo max rep push up

f.s. - p.p. - thruster ( rx @ 50 / 30 - int. @ 40 / 25 - scaled @30 / 20 kg )

"Accessory work"

curl db 10 x 4 rest 1'

CALISTHENICS

45'' on - 20'' off x 4 set

h.p.

strict t2b

superman

skill

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3

hs schiena al muro 20'' x 3

hs libera 10'' x 3 ( atleti avanzati )

6 x pull up archer / wide

6 x dip bar x 3 a circuito rest (1) 20''

10 x push up archer / wide rest (2) 1'

6 x pull up narrow

6 x dip one bar x 3 a circuito // //

10 x push up diamond

pistols 12 x 4 rest 1'