WOD

CrossFit

2 rnd

30 su

10 sit up

10 swing bar

10 knees push up

10 squat

Ft

20 pull-ups strict ( int 15 sc 10)

35 push-ups/ knees push up ( int 25 sc 15)

30 squats (int 25 sc 15)

400 run

15 pull-ups strict (int 10 sc 5)

25 push-ups (int 20 sc 10)

45 sq...............................

Calisthenics

accumulate

2' hp

20 strict t2b

2' superman

30 twisting windmill

skill

rest 30''

20'' hs faccia al muro x 2

20'' hs talloni al muro x 2

10'' hs libera x 3

adv : 1-5"-2-5"-3-5"-4-5"-3-5"-2-5"-1 x3 rest 1'

sc: 1-10"-2-10"-3-10"-4-10"-3-10"-2-10"-1 x3

6 narrow pull up x............................................

#crossfit #streetworkout #boxaroma #streetwork #calisthenics