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 "


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