WOD

CrossFit

2 rnd

20 du/60 su

10 sit up

10 oh lunges pvc

20" hs

Emom 9'

20" hs/ hs casetta

4........................

19.3

For time TC 10'

61 mt dumbbell overhead lunges @ 22,5/15

50 db box step up @22,5/15

50 strict hspu

61 mt handstand walk

SC

61 mt db front rack lunges @ 22,5/15

50 db box step up @22,5/15

50 strict hspu (con rialzo) 13cm(pizza 20 + abmat)

61 mt bear crawl

FT rest 1:30"

8-6 @70...........................

Calisthenics

core

20-15-10-5

oscillazioni hp.................

skill

planche

20'' frog stand x3

20'' pseudo...................

super set

rest tra i set 1'

6 wide pull up + 10 wide push up x3

6 regular pull up + 10........................

"IL RESTO DEI WOD PUOI TROVARLI PRESSO IL NOSTRO BOX"

#boxaroma #calisthenics #streetwork #streetworkout #crossfit