WOD

CrossFit
2 rnd
20 sit up
10 floor bench press @20/15
10 shoulder press
10 squat
Ft
Floor Bench Press
5x5 @70% rest 1:30"
For Time T.C. 7' each
3 rounds
30 Push Press @40/20 @30/15
30 box jump
rest 3'
3 rounds
24 Push Press @50/30 @40/20
24 box jump
rest 3'
3 rounds
18 Push Press @60/35 @50/25
18 box jump
Calisthenics
hp 1' x 4 rest 20''
dragon flag 6 x 3 rest 30''
ice cream 6 x 3
pull down 6 x 3
tuck front lever 20'' x 3
one leg front lever 10'' x 3 rest 30''
straddle / full front lever ( atleti avanzati ) 10'' x 3
pull up ring 6 x 4
bulgarian dip / one bar 6 x 4 rest 45''
push up alligator 10 x 4
gradoni + peso 14 x 4
french press 10 x 3 rest 30''
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