Workout of the Day

CROSSFIT

2 rnd nft

30 x j.j.

6 x power snatch

8 x knees push up

for time

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

power snatch @ 50 / 30 - @ 40 / 25 - @ 30 / 20

dip ring / bar - dip 2 box

20 - 19 - 18 - 17 - 16 - 15 - 14 - 13 - 12 - 11 - 10

air squat

" accessory work "

french press db / kb 5 x 5 rest 1'

CALISTHENICS

tabata core h.p. albanesi l-sit bar superman

15' skill bar muscle up

( atleti avanzati 6/8 x 4 bar muscle up rest 1'30'' )

pull up archer 6 x 4

russian dip 6 x 4 rest 1'

push up archer 14 x 4 squat jump 12 x 4

french press 10 x 3 rest 30''