WOD


CrossFit

2rnd

20 jumping jack

20 sit up

10 dl @20/15

5 power snatch

For Time

Buy In:

100/300 du su

4 Rounds of:

14 Deadlifts @90/60 @70/40 @40/25

12 one arm db snatch

19 swing kb

Buy-Out:

100/300 du su

Calisthenics

core

30'' hp + 10 v-up x4 rest 30''

5 l-sit to t2b x4

1' prono plank x3

skill

15'' tenuta laterale al palo human flag a terra x3 rest 30''

10 '' tenuta hf frontale x3

5'' tenuta laterale tuck hf x3 atleti avanzati

2rnd (ADV)

3 pull up +3 mu x2

5 hspu + 12 push up x2

30 dip

20 pull up

5 mu

2rnd( INT)

3 mu

15 pull up

20 dip

40 push up

3 mu

2rnd (SC)

5 pull up

10 dip

5 pull up

1o push up

5 pull up

15 dip

5 pull up

20 push up

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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