Workout of the day


CROSSFIT

2 rnd

20 x mountain climb

5 x squat clean

5 x shoulder press

8 x knees push up

8 x steps

e2mom 10'

complex :

3 x pull up + 2 x c2b + 1 x m.u. + 1 x c2b + 2 x pull up

( int. 4 x pull up + 2 x c2b + 3 x pull up )

( sc. 8 x pull up )

rest 5'

amrap 15'

5 x squat clean @ 60 / 40 - @ 50 / 30 - @ 40 / 20

7 x hspu - casetta - v-push up

9 x box jump - steps

11 x push up h.r. - kness push up h.r.

CALISTHENICS

prono plank + tenuta laterale 30'' + 30'' + 30'' x 4 rest 20'' dragon flag 6 x 3 rest 30''

iperex 15 x 3

skill planche rest 1'

frog stand 20'' x 3 pseudo planche 20'' x 3 tuck 20'' x 3 rest 1' adv tuck 15'' x 3 straddle / full 10'' x 3

pull up 3 cambi 8 x 4 tiger bar 6 x 4 rest 45'' push up 3 cambi 12 x 4 squat 20 x 4

ninja warrior 1 x 3 rest 2'


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