WOD

CrossFit

3rnd

20 j.j.

20 sit up

10 swing bar

10 knees push up

10 squat

FT

Try to complete in 20 minutes:

5 strict pull-ups

10 push-ups

15 squats

10 strict pull-ups

20 push-ups

30 squats

20 strict pull-ups

40 push-ups

60 squats

30 strict pull-ups

80 push-ups

120 squats

(int 5-10-15-20 pull up, 10-20-30-40 push up, 15-30-50-60 squat)

(sc 5-5-10-10 pull up, 10-15-20-25 kness push up, 15-20-35-50 squat)

cash out

21-15-9 (60-45-27 su)

du/su

sit up

Calisthenics

Emom 10'

45" hp

20 sit up

skill

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3

hs schiena al muro 20'' x 3

hs libera 10'' x 3 ( atleti avanzati )

6 x pull up archer / wide

6 x dip bar x 3 a circuito rest (1) 20''

10 x push up archer / wide rest (2) 1'

6 x pull up narrow

6 x dip one bar x 3 a circuito // //

10 x push up diamond

pistols 12 x 4 rest 1'

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