Workout of the Day

CROSSFIT

2 rnd nft

50 x s.u.

10 x deadlift

10 alternated db snatch

10 x knees push up

1.

deadlift 5 x 5 @ 70 % rest 2'

rest 5'

2.

for time

27 - 21 - 15 - 9 - 6

alternated db / kb snatch

burpees over the db / kb - push up

( int. 21 - 15 - 9 )

CALISTHENICS

3 rnd

1' h.p.

10 v-up

20 x twisting windmill

1' superman

skill handstand rest 30''

3 appoggi 20'' x 2

pancia al muro 20'' x 3

schiena al muro 20'' x 3

libera max'' x 3

6 + 15'' pull up + isom x 4

6 + 15'' dip + isom x 4 rest 1'

10 + 15'' push up + isom x 4

10 + 20'' sqaut + isom x 4