Workout of the day

CROSSFIT

warm up

3 rnd not for time

30'' x h.p.

10'' x isom handstand

40 x s.u.

5 x ring row

5 x knees push up

amrap 20'

5 x hspu ( scaled casetta )

8 x pull up

13 x push up

21 x air squat

CALISTHENICS

l-sit + t2b

15'' + 6 x 4 rest 30''

tenuta frontale human flag 20'' x 3

tenuta laterale human flag 20'' x 3

knees laterale human flag 8 per lato x 3 rest 30''

pull up 30 5 20

push up 50 10 30

dip 30 5 20

squat 50 10 30

alternare la presa