Workout of the day SPECIAL

SPECIAL WOD IN OCCASIONE DELLA FESTA DEL BOX!

CrossFit

TEAM OF 2

21-15-9 (you go, I go)

ttb

dl rx 70/50kg

wall ball 9/6

AMRAP 12' (you go, I go)

6x OHS rx50/30 kg scaled Front squat

8x kipp pull up

Calisthenics

tabata core

L-sit + prono plank

4x Muscle up x3 rest:1'

6x pull up narrow x3 rest:45''

6x reverse l-sit narrow pull up x3 //

10x push up archer x3 //

10x tiger push //

6x dip bar/ring //

30''x handstand x3 //

4x handstand push up (casetta) x3 //

30''x frog x3 //

StreetWork

Tabata core

Round 1:

6xPull up

6x dip bar x3 r:30'' r2:1'

12x push up 3 cambi

Round 2:

10x cal

50x jr x3 // //

10x ghd sit up

Round 3:

4x back squat

12x lunges overhead ball x3 // //

6x push press

Weightlifting

Burgener warm up

2x dl deficit s.g.+ 2x muscle snatch x3 rest:1'

2x down snatch + 2x snatch balance // //

2x hang snatch + 2x push press b.t.n. // //

2x snatch + 2x ohs // //

#boxaroma #calisthenics #streetwork #streetworkout #crossfit