
CROSSFIT
2 rnd nft
10 x calorie
10 x steps
10'' x isom hs
5 x shoulder press
8 x k.t.e
"conditioning"
emom 10' 40'' on - 20'' off
d.u / s.u.
rest 5'
amrap 15'
13 x box jump / scaled steps
8 x t2b / int. ktc. 7 scaled k.t.e.
5 x hspu / int. casetta / scaled v- push up
CALISTHENICS
h.p. + oscillazioni
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4
superman + iperex
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4
skill human flag
tenuta frontale 20'' x 3
tenuta laterale 20'' x 3
knees da tenuta laterale 6 + 6 x 3 int. - adv
tuck 10'' x 3 adv.
round intermedio scaled
pull up 40 10 30 30 5 20 20 5 10
dip 40 10 30 30 5 20 20 5 10
push up 50 10 40 40 5 30 30 5 20
squat 50 10 40 40 5 30 30 5 20