Workout of the day

CrossFit

warm up

3rnd nft

30" hp

10 good morning

10 back squat

5 push press btn

Deadlift

6-6 (3" bottom posi.- 2" hang posi.- 2" final position) @ 60/40 rest 1:30"

4-4 ( 2" bot. posi.- 2" hang posi. ) @ 80/50

2-2 ( 1" bot posi.) @ 100/60

Clean

2+2 x3 @60% rest 1:30"

squat clean + fs

2+2 x3 @70%

squat clean e jerk

5x3 @50% rest 1'

split jerk

CALISTHENICS

tabata core

m.u. 6 x 4 rec 1'

handstand push up 6 x 4 rec 45''

6 x pull up 3 cambi

6 x dip ring / bar x 3 rec 45''

10 x push up 3 cambi

10 x french press x 3 //

6 x pull down

8 x curl anelli x 3 //

#boxaroma #calisthenics #streetwork #streetworkout #crossfit