workout of the day

CrossFit

AMRAP 3': 20x Walking Lunges (No Weight) 20x Sit-ups Max du/su

rest 3 minutes

AMRAP 18: 18 america swing 15 push up hr 12 Alternating Dumbbell Snatches 9 hspu

Calisthenics

Human flag

30'' x tenuta laterale box x3 rest:30''

20''x tenuta frontale a cucchiaio // //

15'' x tenuta laterale hf // //

4xMuscle up

6xDip ring/bar circuito x4 rec1 30'' rec2 1''

6x pull down

8x tiger push

6x ring pull up

4x tiger bar

3+3 one arm push up

6x french press