Workout of the day


CrossFit

Warm up

3 rnd not for time

10x swing bar

10x dl @20/15

10x air squat

Ft

21-15-9

t2b

iperex

For Time

400 meter Run

10 Deadlifts @100/60

1 Rope Climb/pegboard ( sc. 4x c2b)

400 meter Run

10 Deadlifts @100/60

2 Rope Climbs/pegboard ( sc. 6x c2b)

400 meter Run

10 Deadlifts @100/60

3 Rope Climbs( sc. 8x c2b)

400 meter Run

10 Deadlifts @100/60

4 Rope Climbs( sc. 10x c2b)

400 meter Run

10 Deadlifts@100/60

5 Rope Climbs( sc. 12x c2b)

Calisthenics

Warm up

400-300-200x run

20x sit up

Abs

10x3 t2b rest 20"

30"x3 l-sit terra

skill

hs 3 appoggi 30"x3 rest 30"

hs muro 30"x3

hs clap 20"x3

ring mu 4x4 rest 40"

push up (2"-2"-1") 8x 4

dip ring/ bar 4+5" isom+2 x 4

pull up wide 3+5"isom+2 x3

push up reverse 10x3

tiger push 10x3

jump squat 15x4 rest 30"

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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