Workout of the day

CrossFit

3 rnd nft

40 su

30" hp

10 dl @20/15

10 swing bar

Ft

15-12-9

Deadlifts @70/55

pull up

30 sit up

(int. 50/45, sc. 40/35)

acc.

30 shoulder press bar @30/20

( sc. db shoulder press)

Calisthenics

1'x4 rest 30"

prono plank max" isom x4 dragon flag

iperex 20x3

sc.+int. hf front 20"x3 rest 20"

int+adv. hf lat 20"x3

adv. hf front to lat 4x3

6 x pull up + 20''x isom x 4

6 x dip + 20'' x isom x 4 rest 1'

10 x push up + 20'' x isom x 4

tiger cross 8 x 3

curl db 10 x 3 rest 30''

#boxaroma #calisthenics #streetwork #streetworkout #crossfit