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