WOD

CrossFit

2 rnd

20 jj

20" hp

5 shoulder press

10 knees push up

10" squat isom

FT

6-6 @70% rest 1:30"

4-4 @80%

push press

(sc 6x4 peso fisso)

FT

21-18-15-12-9-6-3

200 m run/150 su.......................

Calisthenics

Prono plank 40"x4 rest 30"

dragon flag isom max" x3

iperex 15x 3

sc. tuck front lever 20"x3

sc+ int front lever one leg 20"x3

half lay...................

pull up + affondi 10-9-...................

"IL RESTO DEL WOD LO PUOI TROVARE PRESSO IL NOSTRO BOX"

#crossfit #boxaroma #streetworkout #streetwork #calisthenics