workout of the day

CrossFit

3rnd nft

40 jumping jack

10 fs @20/15

10 shoulder press

10 knees push up

Ft

floor bench press

12-12 @60% rest 1'

10-10 @70%

Db shoulder press

10-10

8-8

"DEATH BY"

Front squat @40/25 ( int 30/20 sc 20/15)

"Start from 4 rep"

acc

100 x sit up (int 80-sc 50)

Calisthenics

hollow position 45'' x 3 rest 20''

dragon flag 6 x 3 rest 30''

iperex 15 x 4 rest 20''

(sc+int+adv) 20"x3 rest 20"

(sc+int+adv) pseudo planche 20"x3

(int+adv) tuck planche 10"x3

(adv) tuck planche push up7 straddle planche max x3

" zavorrato "

pull up 5 x 5

dip 5 x 5 rest 1'

push up 12 x 5

6 rope climb leg less

#boxaroma #calisthenics #streetwork #streetworkout #crossfit