Workout of the Day

CROSSFIT

2 rnd

50 s.u.

10 x front squat @ 20 / 15 kg

10 x push press

10 x knees push up

10 x kipp swing bar

10 x sit up

deadlift rest 1'

15 @ 50 %

12 @ 55 %

10 @ 60%

8 @ 70 %

rest 2'

push press rest 1'

10 - 10 @ 50 %

8 - 8 @ 60 %

rest 3'

for time t.c. 20'

30 x pistols - 60 x air dquat

30 x dip ring / bar - dip 2 box

30 x burpees - push up h.r.

30 x calorie - 80 d.u. - scaled 150 s.u.

30 x t2b - ktc. - k.t.e.

( int. tutto 20 rep , air squat 40 rep , d.u. 60 rep , s.u. 100 rep )

( scaled tutto 15 rep , air squat 30 rep , d.u. 40 rep , s.u. 70 rep )

CALISTHENICS

3 rnd rest 1' alla fine del round x 3

45'' x h.p.

10 x v-up

30'' x h.p.

6 x v.up

10'' x h.p.

skill handstand rest 45''

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3 int. + adv.

libera 10'' x 3 adv.

hspu 4 x 3 - ( adv. hspu liberi )

8 x pull up + 20'' x isom push up x 4

12 x push up + 20'' x isom pull up x 4 rest 1'

8 x dip + 10'' x isom dip 2 box x 4

14 x affondi + 20'' x isom squat x 4

curl bar 10 x 3 rest 1'