wod
CrossFit
EMOM 10'
- 4 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up/ pull up intermedio 10 pull up / scaled 8 pull up
- 3 strict handstand push ups, 4 kipping handstand push ups, 5 strict handstand push ups intermedio 8 hspu/ scaled v-push up 10
6 rounds for time:
1' x du/su 10 push ups hr 10 pistols 10 kettlebell swings
20 calories intemedio 15 scaled 10
Calisthenics
3 rnd rest 1'
15'' l-sit
10 albanesi
10 v-up
10 sit up
1' hp
skill front lever
20'' x tuck front lever x3 r:45''
10''x one leg front lever // //
6x pull down // //
6x dragon flag // //
4x muscle up + 4x hspu + 8 push up x4 rest: 1'
4x dip + 6x tiger push + 8x french press // //
4x narrow rev. l-sit pull up + 6x t2b + 10x sit up // //
