Workout of the Day

CROSSFIT

30 x s.u.

5 x dl @ 20 / 15

10 x air squat

8 x db / kb snatch

4 rnd

1' on - 30'' off

calorie

deadlift @ 70 / 45 - @ 60 / 35 - @ 50 / 25 kg

clean ball @ 9 / 6

db / kb snatch

CALISTHENICS

45'' x h.p. + 10 x v-up x 4

superman + iperex 30'' + 15 x 4 rest 30''

skill handstand rest 1'

pancia al muro 20'' x 3

schiena al muro 2o'' x 3

libera max'' x 2

monkey bar 1 x 3 rest 1'

10 - 8 - 6 - 6 - 8 - 10 x 2 rest 1'30'' pull up + dip

10 - 8 - 6 - 8 - 10 x 2 rest 1'30'' pull up narrow + dip one bar

16 - 14 - 12 - 12 - 14 - 16 x 2 rest 1' 30'' push up + sqaut