workout of the day

CrossFit

Barbell Warmup

5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

AMRAP 10' Buy In: 100X du (scaled 200x su) AMRAP in Time Remaining: 3 ohs @50/30 (scaled back squat) 6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 10' Buy In: 100X du (scaled 200x su) AMRAP in Time Remaining: 3 Squat Snatches @50/30 (scaled muscle snatch) 6 Lateral Barbell Burpees

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