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