Workout of the Day

CROSSFIT
warm up
3 rnd not for time
100 m run
5 x snatch push press @ 20 / 15
5 x ohs
10 x knees push up
amrap ( with a partner ) in 25'
5 x ohs rx @ 50 / 30 - int. @ 40 / 25 - scaled @ 30 / 20 kg
7 x burpees over the bar
( partner : du / su )
( atleta " a " completa il round mentre l'atleta " b " lavora con la corda, poi si da il cambio )
CALISTHENICS
hp 1' x 4 rest 20''
dragon flag 6 x 3 rest 30''
ice cream 6 x 3
pull down 6 x 3
tuck front lever 20'' x 3
one leg front lever 10'' x 3 rest 30''
straddle / full front lever ( atleti avanzati ) 10'' x 3
pull up ring 6 x 4
bulgarian dip / one bar 6 x 4 rest 45''
push up alligator 10 x 4
gradoni + peso 14 x 4
french press 10 x 3 rest 30''