WOD


CrossFit

2 rnd

30/60 du su

15 sit up

10 dl @20/15

10 swing bar

10 knees push up

DL rest 1'

10 @60%

8 @70%

6 @80%

4 @90%

12 @50%

( sc 10x5 )

Amreps 15'

(1,2,3)-(2,4,6)-(3,6,9)-(4,8,12)......

strict pull up

push up

squat

Calisthenics

Dragon flag max"x4 rest 30"

l-sit 20"x3

back lever tuck 20"x3 rest 30"

back one leg 20"x3

back straddle 20"x3

full back max"x3

pull up isom 20"x4 rets 40"

pull up narrow 6x3

pull up rev 6x3

push up isom 20"x3

push up diamond 10x3

push up alligator 8x3

dip isom 20"x3

french press 6x3

tiger push 8x3

hspu 6x4 rec 35"

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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