Workout of the Day
CROSSFIT
warm up 2 rnft
5 x s.d.h.p. @ 20 / 15
40 x s.u.
8 x knees push up
5 x thruster @ 20 /15
for time
2 rnd
15 x burpees
15 x s.d.h.p. @ 50 / 35 - int. @ 40 / 25 - scaled 30 / 20
15 x burpees
15 x pistols - scaled 30 x air squat
15 x burpees
15 x wall ball @ 9 / 6 - scaled @ 6 / 4
15 x burpees
15 x american swing
( int. tutto 12 rep )
( scaled tutto 8 rep )
accessory
curl db 10 x 3 rest 1'
CALISTHENICS
h.p. + oscillazioni x 3
30'' + 10 + 15''
l-sit + ttb x 2
10'' + 5 + 5''
skill
frog stand 20'' x 3
pseudo planche 20'' x 3
tuck planche max'' x 3 int. - adv.
straddle / full planche max'' x 3 adv.
6 x pull up ring
6 x pull up wide x 3 a circuito rest 40''
6 x pull up rev.
6 x dip ring
8 x dip 2 box x 3 a ciruito rest 40''
8 x tiger push
12 x push up
12 x push up wide x 3 a circuito rest 40''
8 x push up in spinta
