Workout of the Day

CROSSFIT

warm up

2 rnft

5 x dl

8 x lunges

5 x push press

5 x ring row

Deadlift rest 1'

15 @ 45 %

12 @ 50 %

10 @ 55 %

8 @ 60 %

rest 2'

back lunges rest 1'

12 - 12 rx @ 40 / 25 - int. @ 35 / 20 - scaled @ 30 / 15

10 - 10 rx @ 45 / 30 - int. @ 40 / 25 - scaled @ 35 / 20

emom 12'

pull up rx 10 rep - int. 8 rep - scaled 6 rep

push press rx 10 rep - int. 8 rep - scaled 6 rep

rx @ 50 / 35 - int. @ 40 / 25 - scaled @ 30 / 20

calorie rx 15 cal. - int. 12 cal. - scaled 10 cal

CALISTENICS

3 rnd 40'' on - 20'' off

h.p.

v-up

h.p. gambe larghe

superman

skill

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3

hs schiena al muro 20'' x 3 int. - adv.

hs libera max'' x 3 adv.

pull up + isom

2 + 5'' + 2 + 5'' + 2 + 5'' + 2 + 5'' x 4 set rest 1'

dip + isom

2 + 5'' + 2 + 5'' + 2 + 5'' + 2 + 5'' x 4 set //

push up + isom

4 + 5'' + 4 + 5'' + 4 + 5'' + 4 + 5'' x 4 set //

squat + isom

5 + 5'' + 5 + 5'' + 5 + 5'' + 5 + 5'' x 4 set //

( int. 6 rep + 10'' isom )

( scaled 4 rep + 6'' isom )

8 x french press

8 x curl anelli x 3 a circuito ( no rest )