Workout of the day


CrossFit

3 rnd nft

10 cal

10" hs

10 knees push up

5 shoulder press @20/15

AMRAP 10'

4 hspu ( sc. hspu casetta/10" hs)

12 push up hr

16 swing kb

rest 5'

AMRAP 5'

6 push press @50/30

5 t2b

(int. @40/25, ktc, scal. @30/20, kte)

Calisthenics

Prono plank 40"x4 rest 30"

dragon flag max" x3

iperex 15x 3

sc. tuck front lever 20"x3

sc+ int front lever one leg 20"x3

int+ adv straddle front lever 10"x2

adv full front lever max"x2

pull up + affondi 10-9-8-7-6-5-4-3-2-1

Push up + Squat 20-18-16-14-12-10

6x 3 Dip one bar rest 35"

10x 3 french press

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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