Workout of the day

CROSSFIT

2 rnft

10 x mountain climb

8 x deadlift

8 x swing bar

8 x row bar

8 x shoulder press

8 x steps

every 1'30'' x 10 set

1) 2 x strict pull up + 3 x c2b + 4 x kipp pull up

2) 4 x strict hspu + 5 x hspu

1) int. 8 x pull up

2) int. 8 x hspu / v-push up

1) scaled 6 x pull up

2) scaled 6 hspu / v-push up

amrap 3'

21 x deadlift @ 70 / 50 - @ 50 / 30 - @ 40 / 20

max rep box jump

rest 2'

amrap 3'

15 x deadlift @ 80 / 60 - @ 60 / 40 - @ 50 / 30

max per box jump

rest 2'

amrap 3'

9 x deadlift @ 90 / 70 - @ 70 / 50 - @ 60 / 40

max rep box jump

CALISTHENICS

1' x 3 h.p. rest 20'' 10 x 4 strict t2b rest 30'' 15 x 4 superman

skill hs 3 appoggi 20'' x 3 hs pancia al muro 20'' x 3 hs schiena al muro 20'' x 3 hs libera 10'' x 3

2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom x 4 rest 1'

2 x dip + 5'' x isom + 2 x dip + 5'' x isom + 2 x dip + 5'' x isom x 4

4 x push up + 5'' x isom + 4 x push up + 5'' x isom + 4 x push up + 5'' x isom x 4

monkey bar 1 x 3

french press 10 x 3