Workout of the day
CrossFit
3rnd nft
10 cal
30" hp
5 medball thruster
10 knees push up
10-10 push press @60% rest 1'
6-6 shoulder press @60%
For Time
33 Wall ball @9/6 sc @6/4
15 Burpees
33 wall ball
15 Burpees
33 wall ball
15 Burpees
( int 25 wall ball 10 brps)
(sc 15 wall ball 5 brps)
Calisthenics
Dragon flag 4x3 rest 20"
prono plank 1'x3
superman 30"x3
sc tuck back lever 20"x3
sc+int back lever one leg 20"x3
int+adv straddle back lever max"x3
adv tuck back lever pull up 4x3
(6+10+4)x4 rest 1'
pull up+push up+dip
(4+8+6)x4
pull up nar+push diamond+french press
hspu 4x4 rest 40"
#boxaroma #calisthenics #streetwork #streetworkout #crossfit
