wod


CrossFit

Barbell Warmup

5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder press 5 Stiff-Legged Deadlifts 5 Front Squats

snatch balance rest 1:30"

3x3 @80%

rest 3'

ohs rest 2'

4-4 ( 3" floor) @70%

2-2 @90%

rest 3'

Emom 15'

6x snatch @50/30 kg

8x Dip

6+6x push press kb/db one arm

Calisthenics

tabata core

30'' x handstand casetta

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

30'' x handstand 3 appoggi

max x handstand

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 //


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