Workout of the Day

CROSSFIT

3 rnd

30 x mountain climber

8 x front squat

6 x shoulder press @ 20 / 15

8 x knees push up

front squat rest 1'

15 @ 50 %

12 @ 55 %

10 @ 60 %

8 @ 70 %

( scaled 10 x 4 )

J.T.

21 - 15 - 9 rep for time

hspu ( int. casetta - sc. v-push up )

ring dip ( int . bar dip - scaled dip 2 box )

push up ( sc. knees push up )

CALISTHENICS

3 rnd rest 1' alla fine del round

1' x hollow position

10 x oscillazioni

10'' x l-sit bar

10 x albanesi

skill front lever rest 45''

tuck front lever 20'' x 3

adv tuck 20''x 3

one leg 20'' x 3

straddle / full max'' x 2

pull down 6 x 3

round

pull up 30 10 20

dip 30 10 20

push up 50 10 30