Workout of the day

CrossFit

1.

3 rnd not fot time

10x sit up

5x dl @20/15

5x fs

5x shoulder press

2.

"SAMAN HERO WOD"

8 Rounds for time:

13x Deadlifts @80/50 17x Wall Balls @9/6 400 x run

Accessory Work

curl db hammer 10x4 rest 1'

Calisthenics

tabata core

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 //

30'' x handstand casetta

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

30'' x handstand 3 appoggi

#boxaroma #calisthenics #streetwork #streetworkout #crossfit