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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