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  //