CROSSFIT 3 rnd 10 cal. x assault bike/ 15 x cal. rowing 1' x sit up 1' x reverse v- up ball amrap 12' 2-4-6-8-10-12 ecc.... x clean 4 x ring pull up emom 12' 10 x one arm snatch 10 x wall ball 10 x push up CALISTHENICS l-sit 6 x 4 albanesi 8 x 4 rec 20'' pull up 30 / 10 / 20 dip bar 40 / 10 / 30 alternare le prese push up 50 / 10 / 40 handstand 20'' x 3 rec 30'' tuck back lever 20'' x 3 rec 30''

CROSSFIT 3 rnd for time 50 x jumping rope 20 x sit up 50 x jumping rope 10 x toes to bar amrap 12' 4 x clean e jerk 6 x pull up 8 x swing america for time t.c. 10' 50 x air squat 40 x push up 30 x one arm snatch 20 x wall ball CALISTHENICS 30'' x hollow position + 30'' x prono planche x 2 rec 20'' toes to bar 8 x 4 muscle up 6 x 4 pull down 4 x 4 dip ring 6 x 4 rec 30'' push up clap 8 x 4 20'' x tuck back lever 20'' x handstand x 3 rec 30

CROSSFIT 3 rnd for time 100 x jumping rope 20'' x hollow position 10 x toes to bar emom 10' 5 x power clean 10 x pistols 3 rnd for time 6 x push press 8 x wall ball 10 x push up CALISTHENICS core mix 6 x pull up 8 x dip par. x 4 rec 30'' 10 x push up 20'' x pull up isom. 20'' x dip parl. isom. x 3 rec 30'' 20'' x push up isom. ring pull up 4 x 3 dip ring 6 x 3 push up superman 8 x 3 rec 45'' ice cream 6 x 3 handstand 20'' x 3

CrossFit 5 Rnd for Time 30x jr/ 15x cal 10x v-up 4Rnd for Time 20-15-10 squat wall ball medball clean 3Rnd for Time 4x push press 5x pull up 10x push up Calisthenics l-sit 20"x 4 rec 20" situp 15x 4 10/9/8/7/6/5/4/3/2/1 push up 1/2/3/4/5/6/7/8/9/10 pull up 4/4/4/4/4/4/4/4/4/4 dip ring propedeutica ring muscle up 6x 4 rec 40" #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit For time 80/60/40x jr 20/30/40x ttb Amrap 10' 6x thruster 10x air squat For Time 20x muscle up/pull-up 30x push press 40x push up 60x wall ball Calisthenics tabata core front one leg 20"x 4 rec 30" hs isom faccia muro 30"x4 ring muscle up 4x4 rec 45" push up due cambi 10x 4 ring dip 6x 4 reverse narrow pull up 6x 3 rec 40" push up diamond mani addome 10x3 dip one bar stretto 6x3 wide pull up 4x2 rec 35" wide push up 12x2 french press 6x

CrossFit For Time 21-15-9 toes to bar sit up butterfly 4 RND for time 1x rope climb 5x push jerk 10x ball clean AMRAP 12' 2-4-6-8-10-12-ecc... x thruster 6x push up Calisthenics tabata core mix 6x Muscle up s.s. x4 set rec45'' 6x dip 1 bar over 6xpull up 3 cambi // // 6x push up 3 cambi 6x dip bar/ring // // 6xtiger push 6x handstand push up // // 1x rope climb 20''x back lever tuck x3 set rec30'' 20''x front lever tuck

CrossFit 3 RND For Time 100x jumping rope 10x toes to bar Teams of 2, you go, I go. For Time 15-12-10 power clean pull up Teams of 2, you go, I go. AMRAP 15' 2-4-6-8-10-12-ecc... deadlift snatch grip wall ball Calisthenics tabata core mix Pull up 40|30|20|10 push up 60|50|40|30 dip 40|30|20|10 handstand isometric 4x20'' rec30'' candela ring 4x20'' tenuta frontale human flag 3x20'' #boxaroma #streetworkout #calisthenics #streetwork #cro

CrossFit 3 RND FOR TIME 100x skip a terra 10x toes to bar 5 RND FOR TIME 12x dumbbell snatch 9x front squat 6x madball clean EMOM 12' 1x rope climb 8x push up 8x overhead madball CALISTHENICS tabata core mix 6x Pull up 8x Dip x5 rec1 15'' rec2 1' 12x Push up 6x narrow pull up 8x dip 1 bar // // 12x tiger push handstand push up/casetta 4x6 rec 1' 1x rope climb x3 rec 30'' #boxaroma #stre

CrossFit Tabata core mix AMRAP 12' 3x power snatch 6x chest to bar pull up 9x wall ball For Time 15' 20x Muscle up/ Pull up 40x push press 60x air squat CALISTHENICS tabata core mix 6x Pull up archer x4 rec1 15'' rec2 1' 12x Archer push up 6x narrow pull up 12x diamond push up // // 6xreverse pull up 12x reverse push up // // 20''x tuck back lever 20''x tuck front lev

CROSSFIT emom 10' 5 x clean 5 x push jerk for time time cap 20' 100 x jumping rope 80 x sit up 60 x swing kett. 40 x push up 20 x thruster dumbbells 10 x pull up ring CALISTHENICS core mix 4 x pull up + 20'' x pull up isom. x 4 8 x push up + 20'' x push up isom. x 4 rec 1' 6 x dip paral. + 20'' x dip parall. x 4 candela ring 20'' x 3 tuck back lever 20'' x 3 handtand 20'' x 3 rec. 45'' tuck planche 20'' x 3