CrossFit AMRAP 7' 100m run speed 10x sit up 6x knees bar AMRAP 7' 3-6-9-12- ecc... deadlift handstand push up AMRAP 7' 3-6-9-12- ecc... front squat push up CALISTHENICS tabat core hollow position + prono plank 6x wide pull up x3 rec30'' 6x dip ring x3 rec 30'' 10x clap push up x3 rec30'' 6xpull up 8x dip bar 12x push up x20' alterneted grip 8x knees bar #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit AMRAP 12' 2-4-6-8-10- ecc... clean push jerk EMOM 21' 4x ring muscle up/pull up 6x front squat 6x handstand push up CALISTHENICS tabata core mix ROUND pull up 40|5|30|5|20|5 dip 50|5|40|5|10|5 alterneted grip push up 60|5|50|5|40|5 #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit 4 RND FOR TIME 8x toes to bar 10x sit up butterfly 50x jumping rope FOR TIME 21-18-15-12-9-6-3 power clean burpees lunges overhead CALISTHENICS hollow position 4x1' rec20'' 100xpull up alterneted grip 100x dip 120x push up 40x handstand push up 40x toes to bar #boxaroma #streetworkout #calisthenics #streetwork

CrossFit For Time 300/200/100 x Run 40/30/20 x Toes to bar Emom 12' 2 x rope climb 6x snatch 8 x wall ball AMRAP 12' 10x push up 4 x ring muscle up/pull up Calisthenics Dragon flag 6 x4 rec 1' L-sit parallel bar 20'' Pull up Clap Archer Pull up 6rip+20''+50%rip x2 rec1' Wide pull up Narrow pull up Archer push up clap push up 12rip+20''+50%rip x2 rec1' wide push up diamond push up bar di

CrossFit tabata l-sit+v-up ball EMOM 15' 6X clean 4x ring muscle up/pull up 40x jumping rope/jack For Time 6x rope climb 10x pull up 20x dip ring over 50x air squat CALISTHENICS 6x dragon flag x4 rec 30'' 6x crunch larale spalliera x4 rec 30'' 8x clock bar x4 rec 30'' 4x rope climb x4 rec 1' 8x push up jump bumper x4 rec 1' 8x dip ring + negative muscle up x4 rec1' #boxaroma #streetworkout #calisthenics #streetwork #cro

CrossFit AMRAP 5' 10x sit up 10x toes to bar RND FOR TIME 30-20-10-5 Deadlift Back squat EMOM 15' 5x pull up + 6 push up 8 wall ball + 8 swing CALISTHENICS Tabata core mix 6x muscle up/pull up 20x sit up x4 rec1' 20''x wide isometric push up 10x clap push up 10xotoes to bar x4 rec 1' 6x pull down 8x bar dip over 30''x prono plank x4 rec1' 30''x isometric dip #boxaroma #streetworkout #calisthenics #streetw

CrossFit 3Rnd for Time 200m x run 10x toes to bar 10x sit-up 30"x prono plank Amrap 10' 6x deadlift 6x hand stand push up 8x clean ball Amrap 10' 6x power clean 6x overhead squat 8x push press dumbell Calisthenics Core mix a terra pull-up+dip+push-up+ handstand push-up 6+6+8+6 x4 rec 1' pul-up+push-up 2+2/4+4/6+6/4+4/2+2 rec 2' pull-up inv+ push up su rialzo 2+2/4+4/6+6/4+4/2+2 dip+ frenche press 2+2/4+4/6+6/4+4/2+2 #crossfit #streetwork #calisthenics #streetworkout #boxaro

CrossFit tabata core l-sit+sit up Time cap 40' 50x deadlift 50x burpees 50x clean ball 50x push press dumbell 50x box jump 50x wall ball Calisthenics Hollow position + prono plank 4x 1' rec 30" pull-up 6 pull-up narrow 6 pull-up reverse wide 6 pull-up dx/sx 6 + 20"rec+ max rip x2 parallel dip 8 dip 2 box 8 tiger push up 8 dip 1 sbarra 8 +20"rec + max rip x2 archer push-up 10 wide push-up 10 handstand push up 10 +20" rec+ max rip x2 pull-up+dip+push up x 10" isom+

CrossFit tabata core mix tabata squat bumper+ overhead lunges bumper Emom 20' 3x thruster 4x pull-up 5x front squat 6x push press Calisthenics libretto gambe tese 10x4 albanesi 10x 4 piedi su ball pull-up one arm 6x4 rec 45" push up one arm 8x4 pull-down 6x4 push up cerchio 8x4 french press 6/10"/4x4 dip 2 box mani strette 8x3 #crossfit #streetwork #calisthenics #streetworkout #boxaroma

CrossFit 4Rnd for time 10x sit-up 60x jumping rope 10x toes to bar 20x jumpig jack Amrap 10' 5x clean 5x pull-up 10x wall ball Rnd for time 30x squat 20x push up 30x lunges jump 20x swing kettle Calisthenics v-up 10 rec 20" prono plank 30" x4 wide pullup 6x4 (2-1-2) rec 45" push up 2 cambi 10x4 pull-up cerchio 6x3 push up clap piedi su rialzo 10x3 tiger push up+ tiger cross 8x4 handstand push up casetta 6x3 #boxaroma #streetworkout #calisthenics #st