Workout of the Day

CROSSFIT

2 rnd

5 x thruster @ 20 / 15

8 x steps

5 x ring row

10' skill kipp / butterfly pull up

amrap 20'

2 x thruster @ 40 / 25 kg

2 x box jump - scaled steps

2 x pull up

2 x american swing

( int- 30 / 20 - scaled 20 / 15 )

CALISTHENICS

10 x oscillazioni + 30'' x h.p. + 10 x oscillazioni x 3 rest 30''

10 x oscillazioni + 30'' x superman + 10 x oscillazioni x 3

skill handstand rest 45''

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3 ( int - adv )

libera max '' x 3 ( adv )

one arm schiena al muro max '' x 3 ( adv )

10'' x isom + 4 x pull up + 10'' x isom x 4

10'' x isom + 4 x dip + 10'' x isom x 4 rest 1'

10'' x isom + 8 x push up + 10'' x isom x 4

affondi + isom squat 14 x 20'' x 4 rest 1'