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


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