WOD

CrossFit

warm up

3 rnd not for time

30'' hs

10 front squat @20/15kg

10 shoulder press

AMRAP 16' 3 handstand push-ups 3 cleans @60kg- 35kg 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 3 cleans 15 handstand push-ups 3 cleans 18 handstand push-ups 3 cleans 21 handstand push-ups 3 cleans

cash out

2k x run

Calisthenics

tabata core

4-6 x Muscle up/pull up x3 rest:1'

5x5 pull up (se possibile zavorrato) rest:1'

5x5 dip bar (se possibile zavorrato)

5x10 push up (se possibile zavorrato)

20''x back lever tuck

1'x prono plank x3 rest:1'

30''x superman