Workout of the day

CrossFit

warm up

4 rnd not for time

20"x hp

5x dl

5x muscle clean

5x front squat

Squat Clean

4-4 @40% rest 1'

2-2 @50%

Power clean (sc. 4x4 pc)

2-2 @40% rest 1'

Down squat clean

2-2 @50%

Hang squat clean (sc. 4x4 fs )

1 @60% rest 1'

1 @70%

1 @80%

1 @90%

1 @100%

Squat clean ( sc. fs )

cash out

shoulder press 4x4 @50% rest 1'

Calisthenics

frog stand 20"x3 rest 30"

tuck planche 20"x3

pseudo planche 20"x3

10-9-8-7-rest 20"-7-8-9-10 x2

t2b

pull up

rest 3'

20-18-16-14-rest 20"-12-14-16-18 x2

sit up

push up

rest 3'

10-8-6-4-rest 20"-4-6-8-10 x2

dip

hspu

#boxaroma #calisthenics #streetwork #streetworkout #crossfit