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

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