Workout of the Day

CROSSFIT

2 rnd

10 back squat

10 sit up

10 knees psuh up

10 swing kb

emom 10'

6 back squat @ 55 % 1 rm

rest 5'

WOD 2 box race wars

amrap 7'

3 - 6 - 9 - 12 - 15 ecc.....

push up hr

american swing 24 / 16

wall ball

" accessory "

french press 3 x 12 rest 1'

CALISTHENICS

core : accumulate 3' h.p. 2' l-sit 20 x strict t2b

skill front lever rest 1' 3 x 20'' tuck 3 x 10'' + 10'' one leg 3 x max'' straddle / full 3 x 6 ice cream 3 x 6 pull down

" zavorrato " 4 x 8 pull up 4 x 8 dip rest 1' 4 x 15 push up deficit

4 x 16 gradoni + peso rest 1'

3 x 10 french press rest 30''

STREETWORK

cardio:

12 calorie

50 jumping rope a circuito x 3 set rest 30''

30 mountain climber

pesistica:

deadlift 10 - 8 - 6 rest 1'

lunges back rack 3 x 12 rest 45''

shoulder press 10 - 8 - 6 rest 1'

calisthenics:

pull up 3 x 8

dip 3 x 8

push up 3 x 12 rest 30''

knees to elbow 3 x 15