Workout of the day

CrossFit
3rnd nft
30 su
10 sit up
5 fs @20/15
5 push press
5 thruster
10 knees push up
For Time
Part A
From 0:00-10:00, perform:
60 DU/100 SU
10 Thrusters
60 DU/100 SU
20 Thrusters
60 DU/100 SU
30 Thrusters
Rest until 10:00
Part B
Then, from 10:00-20:00, perform 5 Rounds of:
30 DU/70 SU
15 Push up hr
@50/35 int @40/25 sc @30/15
( INT. 10-15-25 thrusters @40/25)
(SC. su 40, 5-10-20 thruster @30/15, knees push up)
Accessory
curl bar 6x4 rest 1'
Calisthenics
Circuito
hp 1'
prono plank 20"
hp 45" x3 rest 1'
prono plank 40"
hp 30"
prono plank 1'
sc. frog stand 20"x3
sc+ int pseudo planche 20"x3
int+adv tuck planche max"x3 rest 20"
adv straddle planche max"x3
mu 4x3 rets 40"
pull up rev 4x3
pull up dx/sx 4x3
push up one arm 4x3
push up in avanti 6x3
push up jump 6x3
dip ring 4x3
dip 2 box 12x3
tiger push 6x3
pistols 12x4
#boxaroma #calisthenics #streetwork #streetworkout #crossfit