CROSSFIT amrap 10' 3 x ring muscle up/ pull up 4 x clean e jerk for time 100 x double under / 200 x jumping rope 80 x sit up 60 x air squat 40 x american swing 20 x bench press on the floor CALISTHENICS hollow position 1' x 3 rec 20'' handstand push up 4 x 3 rec 30'' muscle up 10 5 10 pull up 20 10 20 dip 30 20 30 push up 40 30 40

CROSSFIT 2 rnd for time 30 x double under 15 x ttb 10 x cal 20 x sit up 5 rnd for time 4 x snatch 5 x burpees 6 x pull up 7 x wall ball 8 x push up CALISTHENICS hollow position 1' x 2 rec 20'' hollow position oscillazioni 20 x 2 rec 20'' dragon flag 4 x 3 rec 30'' 6 x pull up 8 x dip bar/ring x 4 rec 1 20'' rec 2 45'' 10 x push up frog stand 20'' x 4 tuck planche 20'' x 4 pseudo planche 20'' x 4 pseudo planche push up 8 x 4

CrossFit FT 100x jr 60x sit up 30x ttb Amrap 15' 10x pull-ups 15x push-ups 20x squats 3RFT 6x clean ball 6x swing america Calisthenics prono plank x 6' T.C. 8' R1 pull up 30 tc 4' push up 60 dip 30 R2 pull up 10 tc 2' push up 20 dip 10 R3 pull up 20 tc 3' push up 30 dip 20 R4 pull up 10 tc 2' push up 20 dip 10 #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit Amrap 6' 20x du 20x sit up 5x brps FT 4-4- 3-3-2-2 rest 1' clean Emom 12' 1x rope climb 4x strict pull up 5x bech press on the floor 10x jumping lunges Calisthenics tabata sit up pizza + dragon isom pull up rope 6x 4 rec 40" push up (2-1-2) 12x 4 dip bar (1-2-1) 4x 4 pull up reverse (1-2-1) 4x 3 push up diamond (2-1-2) 10x 3 french press (2-1-2) 6x 3 hs 20" x 4 #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit EMOM 12' 4x snatch 6x kipping pull up 10x calories AMRAP 12' 8x ttb 4x handstand push up 4x dip (bar-ring-one bar) Calisthenics tabata core mix 6x muscle up x4 set rec45'' 12x push up 6x pull up 12x archer push up // // 6xdip bar/ring 12x diamond push up // // 6xpull up dx/sx // // 12xpush up in movimento 6x dip one bar 12x push up jump // #boxaroma #streetworkout #calist

CrossFit SNATCH DAY Tabata core mix Calisthenics tabata core mix 6x Pull up x4 rec1' 12x push up handstand casetta 3x30'' handstand 3 appoggi 3x30'' handstand 3x30'' candela ring 3x30'' 6xdip 12x push up diamond x4 rec1' 4x ring pull up 12x french press 12x dip 2 box + peso x4 rec 45'' #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CROSSFIT tabata core emom 10' 3 x front squat 2 rnd for time 80 x jumping rope 40 x wall ball 30 x push up 20 x pull up 10 x snatch one arm CALISTHENICS 30'' x hollow position 10 x sit up ball 15'' x l-sit x 3 rec 20'' 8 x albanesi 2 x muscle up + 4 x wide pull up 2 x muscle up + 4 x pull up x 4 rec 1 30'' rec2 1' 2 x muscle up + 4 x narrow pull up 4 x push up one arm + 6 x wide push up 4 x push up one arm + 6 x pu

CROSSFIT for time 100 x double under/ 200 x jumping rope 50 x ttb 80 x sit up 5 rnd for time 5 x thruster 4 x muscle up / 6 x pull up 4 rnd for time 5 x deadlift snatch grip 10 x push up 3 rnd for time 8 x wall ball 10 x swing kett CALISTHENICS tabata core hollow position + ttb 4 x muscle up 10 x push up x 3 rec 40'' 6 x pull up cerchio 12 x push up archer x 3 // 6 x narrow pull up 8 x dip bar x 3 // 1 x rope climb 5 x handstand push up

CROSSFIT tabata core ttb + v-up amrap 15' 4 x deadlift snatch grip 5 x power snatch 6 x overhead squat for time 100 x jumping rope 80 x air squat 50 x swing ket 40 x wall ball 30 x push up 20 x pull up CALISTHENICS hollow position 1' x 2 l-sit 30'' x 2 rec 30'' albanesi 8 x 3 muscle up 4 x 3 4 pull up + 20'' pull up isom x 3 dip ring 6 x 3 rec 30'' 6 dip bar + 20'' dip isom x 3

CROSSFIT 3 rnd for time 20'' x hollow position 10 x ttb 100 m row/ 0,1 m ass for time 21 - 15 - 9 deadlif bar facing burpees 4 rnd for time 6 x kipping pull up 8 x wall ball 10 x american swing CALISTHENICS tabata core muscle up 20 10 5 dip ring/bar 40 30 20 pull up ring/bar 30 20 10 push up 50 40 30 ttb 10 10 10