WOD

CrossFit

2 rnd

200 run

10 sit up

10 swing bar

10 thruster

Emom 10'

8 pull up

4 RFT

21.............................

Calisthenics

20"+ 20" x4 hp + superman rest 30"

5+ 5 x4 oscillazioni + v-up

Skill planche

20"x3 frog stand

20"x3 pseudo

max"x3 tuck

1-3-5-3-1 x3 pull up rest 20" rest 1:30"

2-4-6-4-2 ........................'

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