Workout of the day

CrossFit

warm up

3 rnd not for time

30 du

10 swing bar

10 knees push up

AMRAP in 20 minutes

8 Pull-Ups

12 air squat

17 wall ball @9/6

23 push up

30 box jump

cash out 1k run

Calisthenics

Dragon flag 4x3 rest 20"

prono plank 1'x3

tuck back lever 20"x3

back lever one leg 20"x3

german 20"x3

(6+10+4)x4 rest 1'

pull up+push up+dip

(4+8+6)x4

pull up nar+push diamond+french press

hs 30"x4 rest 30"

hspu 4x4

#boxaroma #calisthenics #streetwork #streetworkout #crossfit