Workout of the Day

CROSSFIT

warm up

2 rnd

10 x calorie

30'' x hollow position

5 x power clean @ 20 / 15

5 x thruster

8 x knees push up

" ANNIE "

50 - 40 - 30 - 20 - 10 rep for time

d.u.

sit up

7 rnd for time

7 x power clean @ 50 / 30 - int @ 40 / 25 - scaled 30 / 20

7 x thruster @ 50 / 30 - int @ 40 / 25 - scaled 30 / 20

7 x burpees over the bar

CALISTHENICS

3 rnd 40'' on - 20'' off

h.p.

ktc

prono plank

superman

skill handstand rest 30''

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3

libera max '' x 3

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

6 x dip + 10'' x isom x 4 rest 45''

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

curl bar + french press 8 + 10 x 3 rest 30''