Workout of the day

CrossFit

3rnd nft

30" prono plank

10 squat

5 ohs @20/15

5 shoulder press @20/15

3 Rounds for Time

15 ohs

200 meter Run

1 Rope Climb ( sc. floor rc.)

20 push jerk

10 dip ( sc. french press)

(rx @50/35 int. @40/25 sc. @30/20)

Calisthenics

20"x4 l-sit rest 20"

10+10" isom x4 crunch leg raise

sc+int 20" x3 back lever tuck rest 20"

int+ adv. 20"x3 german hang

adv. 4/6 x3 back lever tuck pull up

circuito

pull up cerchio 6 rest1 20"

pull down 6 x 3 rest2 45"

pull up clap 6

push up 12

push up clap 10 x3

push up mov. 10

pull up rev gambe l-sit 6

push up diamond 8 x 3

dip bar 6

french press 10

hs 30" x3

air squat 20

#boxaroma #calisthenics #streetwork #streetworkout #crossfit