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