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
