Workout of the day

CrossFit

Warm up

3rnd not for time

5x dl @20/15

5x pc @20/15

5 x good moring

5x back squat

"Heavy Day"

Back Squat

10x 2 @50% rets 1'

8 @70%

6 @80%

4 @85%

2 @90%

1 @95%

1 @97%

1 @100%

Accessory work

Curl bar 5x5 rest 1'

Calisthenics

Dragon flag 6x3 rest 30"

superman 30"x3

l-sit 20"x3

Hs 3 appoggi 30"x3 rest 30"

tuck front lever 30"x3

hs muro 30"x3

front lever one leg 20"x3

pull up + isom 6 + 10" x4 rest 1'

push up + isom 10+ 15"x4

dip + isom 6+ 10" x4

pull up rev 10" + 6 x3

push up diamond 15" + 8 x3

french press 10" + 6 x3

600-400-200 x run

40-20-10 x lunges

#boxaroma #calisthenics #streetwork #streetworkout #crossfit