Workout of the day

CrossFit
Heavy day
"Ladder"
Warm up
3Rnd not for time
200x run
5x good morning
5x back squat
Dl
5x4 @60% rest 1'
4x3 @70%
3x2 @80%
Ladder Tc 1'
uomo / donna
60/70/80 40/45/50 Rnd 1
80/90/100 45/50/55 Rnd 2
100/110/120 50/55/60 Rnd 3
120/130/140 60/70/80 Rnd 4
Tc 5' Find 1 Rm Dl
Calisthenics
Round
Run 200 200 200
T2b 15 10 5
V-up 20 15 10
Front lever tuck 20"x4 rec 30"
front lever one leg 10"x4
ice cream 6x3
Round
pull up 20 10 15 5
push up 40 10 20 5
dip 15 5 10 5
air squat 30 15 20 10
#boxaroma #calisthenics #streetwork #streetworkout #crossfit