WOD

CROSSFIT

warm up

3 rnd nft

30 jj

10 dl @20/15

10 ring row

10 power snatch

For Time

3 rounds

21 cal

15 Deadlift @80/60 @60/40 @50/30

9 Bar Muscle Up (Scaled pull up)

Rest 05:00

3 rounds

21 wall ball @9/6

15 weighted sit up

9 Power Snatch @50/35 @40/25 @30/20

CALISTHENICS

accumulate

2' hp

2' prono plank

20 oscillazioni hp

20 albanesi

20 v-up

skills human flag

tenuta frontale 20'' x 3

laterale 15'' x 3

addome laterale 6 x 3

tuck 5'' x 3

full 5'' x3

RND 1

pull up 10

push up 20 x3 rest30'' r2:1'

dip 12

RND2

wide pull up 8

wide push up 16 x3 rest30'' r2:1'

diamond push up 12

RND3

narrow pull up 6

push up tiger 12 x3 rest30'' r2:1'

french press 14