Workout of the Day


CROSSFIT

2 rnd

50 x s.u.

8 x sdhp 20 / 15 kg

6 x ball thruster

Team of 3

10 rnd for time ( you go , i go )

27 x calorie

21 x sumo deadlift high pull @ 40 / 25 - int @ 30 / 20 - scaled 25 / 15

15 x wall ball @ 9 / 6 - scaled 6 / 4

( int rep : 21 - 15 - 9 ) ( scaled rep : 15 - 9 - 6 )

( le rep per ogni round sono totali da dividere all'interno del team )

CALISTHENICS

h.p. + superman 40'' + 20'' x 4 rest 20''

t2b strict dx/ sx 8 x 4 rest 30''

skill back lever rest 1'

tuck 20'' x 3

adv. tuck 20'' x 3

one leg 10'' + 10'' x 3 ( int. - adv. )

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

6x pull up wide

6 x dip bar x 3 a circuito

10 x push up diamond

15 x squat

rest (1) 20'' rest (2) 1'

6 x pull up ring

6 x dip ring x 3 a circuito

12 x push up wide

12 x affondi

2 x pegboard / rope climb


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