Workout of the day


CrossFit

3 rnd nft

10 sit up

5 power clean @20/15

5 fs

10 knees push up

4 Rounds for Time/ scaled 2 rnd

10 Squat Cleans @50/35

15 Burpees Over the Bar

400 run

Time Cap: 18'

( int. @40/25, sc. power clean @30/20, push up )

acc.

curl db 8x4 rest 1'

Calisthenics

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1'

hollow position + v-up

sc. tuck back lever 20"x3 rest 20"

sc.+ int back lever one leg 20"x3

int+ adv straddle back lever max"x2

adv. full back lever max"x2

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30''

pull-up + push up

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

dip + french press

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

reverse pull-up + dip one bar

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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