workout of the day

CrossFit

21-15-9

muscle snatch rx 40/25 kg

box jump over

7 RND for time

3 x thruster + 3 x back squat rx 50/35 kg

6 x strict pull up

9 x handstand push up

Calisthenics

tabata

l-sit + prono plank

3 x perfect foarm muscle up x 3 rest: 1'

10-9-8-7-6-5-4-3-2-1

Pull up + push up

10-9-8-7-6-5-4-3-2-1

dip bar + tiger push

human flag isom 30'' x 4

tenuta laterale sul box 30'' x4 rest:40''

clock bar 6 x 3

#boxaroma #calisthenics #streetwork #streetworkout #crossfit