Workout of the day


CrossFit

3nr nft

10 t2b

5 fs @20/15

5 shoulder press btn

5 ohs

10 swing bar

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

OHS

1-2-3-4-5-6-7-8-9-10 reps of:

C2B

( Rx 50/35 Int. 40/25 Sc. 30/15)

INT.

10-9-8-7-6-5-4-3-2-1 reps of:

FS @50/35 @40/25

1-2-3-4-5-6-7-8-9-10 reps of:

PULL UP

SC.

10-8-6-4-2

FS @40/25

2-4-6-8-10

Pull up

rest3'

Ft

30-20-10

sit up

swing kb

Calisthenics

l-sit 20"x4 rest 20"

albanesi 10x4

sc. tuck front lev. 20"x3 rest 20"

sc. tuck ice cream 6x2

sc.+ int front lev. one leg 20"x3

int ice cream one leg 4x2

int+adv straddle front lev. 10"x3

adv. l-sit to front lev. 4x2

adv full front mx"x3

pull up rev. isom 20"x3 rest 40"

push up diamond isom 20"x3

dip isom 20"x3

pull up narrow max x3

push up in avanti max x3

hspu max x3

(10+10)x4

air squat+ jump lunges

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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