Workout of the day


CrossFit

3rnd nft

10 sit up

5 dl @20/15

5 shoulder press

20" hs

AMRAP 15'

15 Deadlifts @50/35 ( int 40/30 sc 30/20)

15 t2b (int ktc sc kte)

5 push press

rest 5'

Amrap 12'

30 du/100 su (sc 70 su)

3-6-9-12-15-18. . . .

hspu (int casetta sc v-push up)

acc.

curl db 10x 3 rest 1'

Calisthenics

45'' x hollow position + 6 x albanesi x 4 rest 30''

30'' x superman + 10 x iperex x 3 rest 20''

(sc+int+adv) hs. 3 appoggi 20'' x 3 rest 20"

(sc+int) hs. pancia al muro 20'' x 3

( int+adv)hs. schiena al muro

( adv) libera 20'' x 3

pull up 3 cambi 6 x 4 rest 45''

push up 3 cambi 12 x 4

dip ring / bar 8 x 4

hspu 6 x 3

pistols 8 x 4

curl db 8x4

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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