Workout of the day


CROSSFIT

3 rnd

5 x power snatch @ 20 / 15

10 x steps

10 x kipping swing bar

10 x sit up

for time

21 - 15 - 9 - 6 - 3 - 1

power snatch @ 50 / 30 - int. @ 40 / 25 - sc. @ 30 / 15

t2b / sc ktc

box jump / sc steps

" accessory work "

curl bar 10 x 3 rest 1'

CALISTHENICS

tabat core h.p. v-up l-sit bar t2b

skill back lever rest 45''

tuck 20'' x 3 one leg 20'' x 3 staddle / full max'' x 3 to back to front ring 6 x 3

m.u. 6 x 4 rest 1' scaled pull up hspu 8 x 4

pull up 3 cambi 8 x 4 push up 3 cambi 14 x 4 rest 45'' gradoni + peso 14 x 4

dip 2 box 10 x 3


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