Workout of the Day

CROSSFIT

warm up

3 rnd not for time

10 x calorie

10 x lunges

10 x db / kb push press

8 x ktc

for time

14 - 12 - 10 - 8 - 6 - 8 - 10 - 12 - 14 rep

db / kb one arm snatch

one arm lunges overhead

t2b ( scaled ktc )

CALISTHENICS

h.p. + oscillazioni

45'' + 10 x 3 rest 30''

hp gambe larghe + oscillazioni gambe larghe

45'' + 10 x 3 //

superman + iperex

30'' + 10 x 3 //

skill

tuck back lever 20'' x 3

one leg back lever 20'' x 3 rest 30''

to back to front ring 6 x 3

straddle / full back lever ( atleti avanzati ) 10'' x 3

10 - 8 - 6 - 6 - 8 - 10 x 2 rest 1'30''

pull up + dip

16 - 14 - 12 - 12 - 14 - 16 x 2 rest 1' 30''

push up + sqaut

curl bar 5 x 5 rest 1'