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