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


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