Workout of the day

October 15, 2018

 

CrossFit

 

3 rnd nft

200 run

10 t2b 

5 fs @20/15

5 shoulder press 

10 swing bar 

 

For Time

100 du/ 200 su 

 

Then, 3 Rounds of:

20 Wall Ball Shots  @9/6

5 muscle up 

 

Then,

100 du /200 su 

 

( int. 8 c2b,  scal. 10 pull up)

 

Accessory 

 

french press db 8x4 rest 1'

 

 

 

Calisthenics

 

40"+6  x 4     hp + t2b     rec 30''

30"x3 plank lat.

 

sc. +int.     hs pancia muro  20"x3 rest 20"

int+adv     hs talloni muro 20"x3 

adv.           hs libera one arm 6x3           

       

muscle up 6 x 3 

dip ring 6 x 3                            rec 40" 

push up in spinta 10 x 3

pistols 10 x 3

 

pull up ring 6 x 3

dip 2 box 12 x 3

push up 15 x 3                        rec 40''

ice cream 6 x 3

french press 8 x 3

 

 

 

 

 

 

 

 

 

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