Workout of the day


CrossFit

3rnd

10 sit up

5 fs @20/15

5 shoulder press

10 swing bar

FT

21-15-9

t2b

Burpees

Kettlebell Swings

rest 3'

For Time

21 Thrusters @40/25

21 Pull-Ups

15 Cleans @60/35

15 Ring Dips

9 Deadlifts @100/65

9 Handstand Push-Ups

accessory

600 run

Calisthenics

1' x 4 prono plank rest 30''

30"x4 isom lat rest 20''

german hang isom max"x 3 rest 20"

pull down isom 20"x3 ( solo chiusura scapole)

l-sit to front lever 6x3

8 x pull up ring

8 x dip ring a circuito x 4 rest ( 1 ) 20''

15 x push up 3 cambi rest ( 2 ) 1'

30'' x pull up isom

30'' x dip bar isom a circuito x 3 rest ( 1 ) 30''

30'' x push up isom rest ( 2) 1'

pistols 12 x 4 rest 1'

#boxaroma #calisthenics #streetwork #crossfit #streetworkout

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