wod

CrossFit Coach Claudio Ciolli warm up 3 rnd nft 30 du /60 su 10 fs @20/15 10 sit up 10 knees push up

Strength Front Squat (5x5 @70%) rest 2 mins

Metcon 4 Rounds for Time 20/15 cal 20 weighted Sit Up 20/15 Deficit Push Ups 20 steps db/kb 20 pistols intermedio 15 rep. - scaled 10 rep.

Calisthenics core

10+10''-15+15''-10''+10+10'' x3

hp + v-up

skill

back lever

20'' tuck x3

10'' one leg x3 int. adv.

max'' full x3 adv

rnd rest 30''-1' ogni volta che ti fermi

pull up 20 | 15 | 10

dip 20 | 15 | 10

push up 20 | 15 | 10

squat 20 | 15 | 10

pistols 20 | 16 | 10