Workout of the Day

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