WOD

CrossFit

2 rnd

20" hp

10 knees push up

5 fs @20/15

20" hs

Front squat

5x5 @70% rest 1:30"

2 Rft

50 Sit Up (int 40 sc 30)

30 hspu (int casetta sc v-push up)

50 Toes to Bar (40 ktc sc 30 kte)

rest 3'

3 Rft

15 power snatches @40/25 @30/20 @20/15

10 thrusters

Calisthenics

30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx x 3 rest 30''

strict t2b gambe larghe 8 x 3 rest 20''

iperex 10 x 3

skill

frog stand 20'' x 3

pseudo planche 20'' x 3 rest 30''

tuck planche 20'' x 3

staddle / full planche ( atleti avanzati ) 10 x 3

m.u. 4 x 4

push up in spinta 8 x 3 rest 1'

russian dip 4 x 3

hspu 6 x 3

curl ring 10 x 3

dip 2 box 10 x 3 rest 30''

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