Workout of the Day


CROSSFIT

2 rnft

15 x jumping jack

20'' x h.p.

5 x power clean

6 x air squat

6 x lunges

amrap 10'

2-4-6-8-10-ecc...

power clean @ 40 / 25 - @ 30 / 20 - @ 20 / 15

pistols / squat

sit up

rest 5'

amrap 10'

2-4-6-8-10-ecc...

back lunges @ 40 / 25 - @ 30 / 20 - @ 20 / 15

dip ring / bar

v-up

"accessory work"

curl bar 8 x 3 rest 1'

CALISTHENICS

accumulate

3' h.p.

30 x clock bar

50 iperex

skill rest 30''

tuck back lever 20'' x 3 one leg back lever 20'' x 3

sraddle / full back lever max'' x 3

to back to front ring 6 x 3

" se possibile zavorrato "

pull up 5 x 5

dip 5 x 5 rest 1'

hspu 6 x 5

push up deficit 10 x 5

ninja warrior x 3 rest 1'


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