Workout of the day
CROSSFIT
2 rnd nft
15 x j.j.
8 x back squat
5 + 5 one arm db / kb c&j
8 x sumo dl high pull
back squat @ 70% rest 2'
5 x 5
3 rnd f.t.
50 x d.u. / 100 x s.u.
10 x one arm db / kb c&j ( right arm )
50 x d.u. / 100 x s.u.
10 x sumo dl high pull @ 50 / 35 - @ 40 / 25 - @ 30 / 20
50 x d.u. / 100 x s.u.
10 x one arm db / kb c&j ( left arm )
CALISTHENICS
h.p. + oscillazioni 45'' + 10'' x 4 rest 20'' t2b strict dx/ sx 8 x 4 rest 30''
superman 1' x 2
skill back lever rest 1' tuck 20'' x 3 adv. tuck 15'' x 3 one leg 10'' x 3 straddle / full max'' x 3
hspu 6 x 4 rest 1'
6 x pull up ring / bar
6 x dip ring / bar x 5 rest (1) 30''
12 x push up deficit rest (2) 1'
14 x lunges
5 x pegboard / rope climb
