Workout of the day

CROSSFIT

2 rnd nft

10 x swing bar

8 x ring row

10 x knees push up

8 x thruster @ 20 / 15

for time

8 x pull up

10 x push up

max unbroken thruster @ 40 / 25 - @ 30 / 20 @ 20 / 15

( ripetere il giro fino ad accumulare 100 rep thruster )

( int. 70 rep - sc. 50 rep )

"accessory work"

10 x 3 french press bar rest 1'

CALISTHENICS

h.p. 1' x 3 rest 20'' ktc parallele 10 x 4 rest 30'' iperex 10 x 4 rest 20''

skill rest 1'

frog srand 20'' x 3

speudo planche 20'' x 3 tuck planche 20'' x 3

adv tuck 10'' x 3

straddle / full max'' x 3

pull up 3 cambi 8 x 4 push up 3 cambi 14 x 4 rest 1' russian dip 6 x 4

reverse narrow pull up 6 x 3 french press 10 x 3 rest 30''

affondi 20 x 4 rest 30''