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