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Rutina de Calistenia y Crossfit Funcional para fortalecer el tren superior y explosividad del core [ESP|ENG]

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Calisthenics and Functional Crossfit routine to strengthen upper body and core explosiveness. [ESP|ENG]

--- _**STREET WORKOUT COMMUNITY**_
--- ![40%25_20231119_111121_0000.jpg](https://files.peakd.com/file/peakd-hive/llanero.fitness/23uQy1Yyq6aEDwyVZZ75RdjTBtwLYgrTDeiTaffuj5HUyR2JeF8Ae5SSCExTeADQsnnpv.jpg) --- ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) # *Ejercicios* *Exercices* ---

Dominadas estrictas 4 rondas x 10 reps Dominadas con agarre supino 4 rondas x 10repeticiones Dominadas estaticas a la altura de la ba rbilla 4rondas x 15segundos Abdominal estricto pies a la barra 4 rondas x 10 repeticiones Agarre brazos extensidos 4 rondas de 1 minuto.

Strict pull-ups 4 rounds x 10 reps. Supine Lunges 4 rounds x 10 repetitions Static pull-ups at knee height 4 rounds x 15seconds Strict abdominal press feet to bar 4 rounds x 10 reps Extended arm grip 4 rounds x 1 minute.

![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png)

*El audio del video está libre de derechos de autor.* >*The audio of the video is free of copyright.* ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) Créditos|Credits |-|-| Cámara|Camera ||| @llanero.fitness|@llanero.fitness ||| Edición/Producción|Editing/Production ||| @llanero.fitness|@llanero.fitness --- | Redes sociales | Social Network |-|-| Instagram ![icons8-instagram-48.png](https://files.peakd.com/file/peakd-hive/isaaccrsw/AKCHdxb1tvJYXwPpfUyfoUEG4PBniuHqq7akuaJn51ggLkATJCFwcr7wAkApdhC.png)