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''