Workout of the day
CROSSFIT
2 rnd
30 j.j.
30 mountain climber
10 swing bar
10 ring row
10 knees push up
10 squat
"MURPH"
for time
1 mile run ( 1600 m )
100 pull up
200 push up
300 squat
1 mile run ( 1600 m )
( scalabile con 2 possibilità ) :
1) 1 mile run
2 rnd
50 pull up
100 push up
150 squat
1 mile run
2) 1 mile run
5 rnd..........................
( rx con vest 10 / 5 kg )
CALISTENICS
l-sit 4 x 20'' rest 20''
strict t2b 4 x 10 rest 30''
albanesi 4 x 8
skill panche rest 20''
3 x 20'' frog stand 3 x 20'' pseudo 3 x 20'' tuck
6 x pull up + 20''x isom x 4
6 x dip + 20'' x isom x 4 rest 1' 10 x pus............................
tiger cross 3 x 8 curl a...............
" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "
