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 // //


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