CrossFit For time 100 x jump rope 50x toes to bar 50 x jump rope 25 x toes to bar EMOM 12' 6x power clean & jerk 6x pistols AMRAP 12' 5x deadlift snatch grip 1x rope climb Calisthenics Workout Tabata core mix Muscle up wide pull up 6 rep x 3 set rec 45'' narrow pull up archer push up clap push up 12 rep x 3 set rec 45'' diamond push up handstand push up casetta handstand isometric 20'' rep x 3 set rec45'' hand

CROSSFIT emom 5' 20'' x hollow position + 10 x sit up 4 rnd for time 6 x deadlift 6 x push jerk 8 x burpees for time 100 x jumping rope 60 x air squat 30 x swing america 20 x pull up 10 x clean ball CALISTHENICS 6 x pull up + 30'' x push up isom x 4 rec 45'' 10 x push up + 30'' x pull up isom x 4 rec 45'' 6 x dip par. + 20'' french press isom x 4 rec 45'' 30'' x tuck front lever x3 rec 45'' 30'' x tuck back lever x3 rec 45'' 30'' x handstand x 3 rec

CROSSFIT 4Rnd fot time 1 e 3 rnd : 2 e 4 rnd 300 m run 60 x jumping rope 20 x sit up 10 x toes to bar Amrap 20' 6 x Front squat 6 x pull up 10 x snatch an arm 10 x push up 8 x wall ball CALISTHENICS core mix a terra 6 x Muscle up 6 x pull up cerchio 6 x pull down x 3 rec 30'' 30'' x tuck front lever 30'' x tuck back lever 6 x dip ring 6 x tiger par. x 3 rec 30'' 20'' x candela ring 8

CrossFit tabata core Amrap 10' 6x thruster 6x wallball 1x rope climb 6x push jerk For time 100x jumping rope 50x air squat 40x push up 30x lunges 20x brps 100x jumping rope Calisthenics superman 30"x4 rec 20" tenuta laterale braccia tese 30"x 4 human flag tenuta frontale 20"x4 tuck planche 20"x 4 ring muscle up 6x 4 rec 45" push up clap knees 10x 4 tiger cross 8x 4 pull up narrow 6x3 push up diamond 10x 3 french press palo 6x 3 #crossfit #calisthenics #streetwork #streetwor

CrossFit For time 40/30/20/10 ttb sit up 2Rnd for time 50x deadlift 50x medball clean 40x pull up 30x snatch one arm dumbell For time 1k run Calisthenics tabata core handstand spostamenti su mani 30"x4 rec 40" muscle up 6x4 rec 45" push up isom 30"x 4 pull up isom 30"x4 push up clap 12x4 french press su pali 8x3 dip isom 30"x3 #boxaroma #streetworkout #streetwork #calisthenics #crossfit

CrossFit For Time 100 m 20 sit up 80 jumping rope 40 sit up 300 m 60 sit up 60 jumping rope 80 sit up For Time 50x dead lift rx U/D 60kg/45kg 40x swing kettle rx U/D 20kg/12kg 30x push press rx 50kg/25kg scaled 20x pull up 40x push up 50x wall ball 80x squat Calisthenics tabata core tuck front lever 20"x 4 rec 50" pulldown 6 x 4 ring muscle up/ pull up 6 x 4 rec 1' push up superman 4 x 10 tiger bar 6 x 4

CrossFit 4Rnd for Time 300m run 15x sit-up AMRAP 10' 2/4/6/8..... x clean 10x wall ball EMOM 15' 10x overhead lunges bar 6x ring pull up 4x push press 6x snatch one arm 10x push up Calisthenics tabata core l-sit + hollow position muscle up/pull up 4/6 x 4 rec 45" push up reverse 12 x 4 pull up narrow reverse 6 x 3 push up diamond 10 x 3 dip ring 6 x 4 handstand 20" x 3 tiger push parallel 4 x 3 tuck front lever to tuck back lever ring 6 x 4 rec 40" #boxa

CROSSFIT emom 5' 10 x sit up 6 x toes to bar amrap 10' 2-4-6-8-10- ecc.. thruster push up 2 rnd for time 30 x jumping rope 30 x swing 30 x wall ball CALISTHENICS hollow position 30'' + oscillazioni 30'' prono planche 30'' + reverse hollow position 30'' x 3 rec 20'' 6 x pull up ring / pull up 6 x dip ring x 4 rec 1' 10 x push up tiger parallele 4 x 3 oscillazioni parallele x 4 handstand isom. x 3

CROSSFIT Amrap 7' 50 x jumping rope 8 x reverse v-up ball 6 x toes to bar 5 rnd for time 5 x clean 8 x pull - up 6 x muscle snatch 10 x burpees 10 x swing america CALISTHENICS core mix a terra pull - up + push up 2+2 - 4+4 - 6+6 - 4+4 - 2+2 x 2 rec 2' dip par. + push up archer 2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x 2 rec 2' Propedeutiche muscle up x4 pull down 6 x 4 tuck front lever 30'' x 4 rec 1' tuck back lever 30'' x 4 candela ring

CrossFit Tabata core mix For Time Time cup 20' 30x toes to bar 40x pull up 50x push up 60x wall ball 70x air squat 4RND For time Barbell Snatch grip 6x Power snatch 6x hight pull snatch grip 6x deadlift snatch grip Calisthenics tabata core Round Muscle up 20|15|10|5 push up 30|20|10|5 dip 30|20|10|5 front lever tuck 30''|20''|15''|10'' handstand isom 30''|20''|15''|10'' Propedeutica human flag #boxaroma #streetwo