Workout of the Day

CROSSFIT

3 rnd nft

10 x swing bar

10 x sit up

6 x thruster @ 20 / 15

6 x row bar

team of 2 you go, i go

amrap 25'

7 x t2b - kte - ktc

5 x thruster

1 x rope climb - floor r.c.

( compagno A completa l'intero rnd mentre il compagno B riposa, poi si danno il cambio )

accessory work

5 x 5 curl bar

CALISTHENICS

6 rnd superset

10'' x l-sit

10 x albanesi rest 30''

4 rnd

15 x iperex rest 20''

skill front lever rest 30''

tuck 20'' x 3

adv tuck 15'' x 3

one leg 10'' x 3

straddle / full max'' x 3

ace cream 6 x 3

pull down 6 x 3 rest 30''

ring pull up 6 x 3

dip one bar 6 x 3

push up diamond 8 x 3 rest 30''

push up archer 10 x 3