Workout of the Day

CROSSFIT

3 rnd not for time

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk @ 20 / 15

10 x kipp swing bar

8 x ring row

8 x knees push up

e2mom 10'

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk

@ 65 % 1rm clean e jerk

" CINDY "

amrap 20'

5 x pull up

10 x push up

15 x squat

CALISTHENICS

prono plank + tenuta laterale

30'' + 30'' + 30'' x 4 rest 20''

dragon flag 6 x 3 rest 30''

skill planche rest 1'

frog stand 20'' x 3 ( scaled + int + adv )

pseudo planche 20'' x 3 ( scaled + int + adv )

tuck 20'' x 3 ( int. + adv. ) rest 1'

pseudo planche push up 6 x 3 ( int. + adv. )

straddle / full 10'' x 3 ( adv. )

pull up 3 cambi 8 x 4

tiger bar 6 x 4 rest 30''

push up 3 cambi 12 x 4

squat 20 x 4

curl anelli 10 x 3 rest 1'