Workout of the Day

CROSSFIT

2 rnd

30 j.j.

30'' h.p.

10 front squat

10 swing bar

10 row bar

10 steps

10 knees push up

emom 10'

6 front squat @ 50 % 1 rm

for time

600 m run

then, 4 rnd

9 pull up

11.........................

then,

600 m run

Accessory

curl bar 3 x 10 rest 1'

CALISTHENICS

20'' + 10 + 20'' + 10 + 20'' + 10 x 3 rest 1'

hp + oscillazioni

superman 2 x 1' rest 20''

skill handstand rest 30''

3 x 20'' 3 appoggi

3 x 20'' pancia al muro

3 x 20'' schiena al muro

5' pratica hs libera

6 pull up

6 pull up narrow ........................ x 3 rest 30''

12 push up

12 push up diamond.............. x 3 rest 30''

6 dip ring / bar

10 french press ............... x 3 rest 30''

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "