workou of the day

CrossFit

warm up

3 rnd not for time

10 ohs @20/15

10 push up hr

100m run

For Time

round 1

25 pull ups 50 burpees (scaled push up hr) 25 overhead squats 40/25 kg (scaled back squat) 50 box jumps 25 dip

round 2

12 pull ups 24 burpees (scaled push up hr) 12 overhead squats 40/25 kg (scaled back squat) 24 box jumps 12 dip

round 3

6 pull ups 12 burpees (scaled push up hr) 6 overhead squats 40/25 kg (scaled back squat) 12 box jumps 6 dip

Calisthenics

tabata core

30'' x handstand casetta

30'' x handstand pancia al muro x3 rest 30''

30'' x handstand 3 appoggi

4 x muscle up / pull up x3 rest:1'

6x pull up dx-sx //

6x reverse narrow pull up //

6x bar dip //

12x push up archer //

20x squat //

10x pistols //