CrossFit
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder press
5 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 pistols
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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