wod

CROSSFIT

warm up

emom 6'

6 x t.g.u.

10 x v-up

5 round for time

15 x wall ball

12 tot x one arm push press dumbbell

10 x lunges overhead one arm dumbbell ( scaled lunges one arm front rack )

8 x dip

2 x rope climb ( scaled floor r.c. )

CALISTHENICS

30'' x hollow position + 10 x albanesi

30'' x superman + 10 x iperex

skill planche

frog 30'' x 3

pseudo 30'' x 3

tuck 10'' x 3

adv tuck 10'' x 3

straddle 10'' x 3

full max'' x 3

6 x pull up + 20'' x isom x 4

6 x dip + 20'' x isom x 4 rec 45''

10 x push up + 20'' x isom x 4

6 x pull up archer + 8 x push up diamond x 3

6 x pull up narrow + 8 x push up archer x 3 rec 40''

6 x dip ring + 8 x tiger cross/ push x 3