Workout of the day


CROSSFIT

warm up

3 rnd not for time

1' x hp

3 x sumo dl + 3 x high pull + 3 x sumo dl high pull @ 20 / 15

8 x french press

10 x kett. swing

for time

21 - 15 - 9 rep

sumo dl high pull

american swing

dip ring ( scaled bar )

rx @ 50 / 30 - int. @ 40 / 25 - scaled @ 30 / 20 kg

" accessory Work "

5 x rope climb

CALISTHENICS

30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx x 3 rest 30''

strict t2b gambe larghe 8 x 3 rest 20''

iperex 10 x 3

skill

frog stand 20'' x 3

pseudo planche 20'' x 3 rest 30''

tuck planche 20'' x 3

staddle / full planche ( atleti avanzati ) 10 x 3

m.u. 4 x 4

push up in spinta 8 x 3 rest 1'

russian dip 4 x 3

hspu 6 x 3

curl ring 10 x 3

dip 2 box 10 x 3 rest 30''


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