WOD

CrossFit

WARM UP

tabata core

Tabata Day

Tabata 1

-ring t2b

Tabata 2

-America swing

Tabata 3

- lunges ohs @40/25

Tabata 4

- Push press dumbbell/ket one arm

Tabata 5

- calories

ACCESORY

curl bar 5x5

reverse pull up 5x5 rest: 1'

Calisthenics

tabata core

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 //

30'' x handstand casetta

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

30'' x handstand 3 appoggi