workout of the day

CrossFit

METCON

9min AMRAP

30 du (su raddoppia) 3 muscle up/ pull up 6o du (su raddoppia) 6 muscle up/ pull up 9o du (su raddoppia) 9 muscle up/ pull up

repeat

3 sets 1 Power clean + 1 push jerk rx50kg/35kg rest: 1'

3 sets 1 clean + 1 split jerk rx50kg/35kg rest: 1'

3 sets

1x Clean pulls rx110% of 1RM clean and jerk rest:1'

Calisthenics

tabata core

4-6 x Muscle up/pull up x3 rest:1'

5x5 pull up (se possibile zavorrato) rest:1'

5x5 dip bar (se possibile zavorrato)

5x10 push up (se possibile zavorrato)

20''x back lever tuck

1'x prono plank x3 rest:1'

30''x superman

#boxaroma #calisthenics #streetwork #streetworkout #crossfit