workout of the day
CrossFit
TABATA
floor bench press
bar up floor s.g.
AMRAP 10'
1x strict pull up
1x muscle snatch rx50/35kg
2x strict pull up
2x muscle snatch rx50/35kg
3x...
3x..
ecc
E3MOM 12' 100m x run/ row / bike + 15x sit up + 2x rope climb/pegboard 10x burpees + 20x air squat + 10x push up wide
Accessory Work
5 Rounds 10 Single Arm Up Right Rows (L&R) 10 Single Arm Shoulder Press (L&R)
CALISTHENICS
10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1'
hollow position + v-up
2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30''
pull-up + push up
2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //
dip + french press
2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //
reverse pull-up + dip one bar
10''+10'' - 15''+15'' - 10''+10''
pull up isom - push up isom
#boxaroma #calisthenics #streetwork #streetworkout #crossfit
