CROSSFIT "HEAVY DAY" overhead squat 3 x 5 set rec 1'30'' amrap 6' 2 - 4 - 6 - 8 - 10...... c2b pull up 8 x wall ball rx 9 / 6 kg amrap 6' 6 x ttb 2 - 4 - 6 - 8 - 10....... burpees target bar CALISTHENICS tabata core ring muscle up 4 x 4 pull up archer 6 x 3 pull up 3 cambi 6 x 3 rec (1) 30'' rec (2) 1' tiger bar 4 x 4 dip ring 6 x 3 push up clap 10 x 4 push up archer 8 x 3 push up 3 cambi 12 x 3

CROSSFIT tabata core jumping rope si up butterfly emom 30' 6 x muscle snatch rx 40 / 25 kg 7 x strict pull up 8 x pistols 9 x high pull kett 10 x lunges overhead CALISTHENICS prono plank braccia tese 30'' x 3 rec 20'' dragon flag 4 x 3 rec 30'' handstnd pancia al muro 20'' x 3 handstand push up 6 x 3 muscle up 4 x 3 rec 40'' pull up wide pull up reverse 6 x 4 rec 30'' push up 3 cambi push up

CrossFit team of 2 you go, I go For Time 20-16-14 pistols 8-6-4 hang clean RX 50kg/25kg 4 RND for time 4x snatch balance 40kg/25kg 6x bar facing burpees Calisthenics Team of 2 you go, I go (le rep sono a coppia) tabata core pull up 80 push up 120 dip 60 time cap 20' pull up 40 push up 60 dip 30 time cap 14' pull up 60 push up 40 dip 40 time cap 16'

CrossFit team of 3 ( You go, I go) FT (14:30) 1800x m run / 60x cal 150x sit up/ 90x sit up Amrap 20' 5x fs rx 50/30 5x kipp pull up 6x box jump 6x brps over box jump Calisthenics v-up 10x 4 rec 20" hp 20"x 4 pull up wide 6x 4 rec 40" pull up 6x 3 pull up narrow 4x3 push up wide 12x 4 push up 12x 3 push up dimond 8x 3 dip ring 6x 4 tiger push 6x 3 french press 6x3 hs pancia muro 20"x 3 rec 20" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit 3Rft/ (13:30-14:30) 200x run / 60x jp 10x ttb 6x brps E2mom 16' 1+1+1 x squat clean ( hip, hang, floor) cash out 20x pull up 20x push up 20x swing kettle Calisthenics ttb + mu 6+4 x4 rec 45" prono plank + push up 20"+12 x4 l-sit + dip 20"+ 6 x4 pull up 2 cambi 6x 3 rec 35" push up alligator 12x 3 french press su box 6x3 hs 20"x 3 rec 30" curl bar 8x 4 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT tabata core sit up + back extension 5 round for time 30 x d.u. 5 x power clean rx 50 / 30 kg 10 x pistols 5 rnd for time 100 m run 5 x overhead squat rx 40 / 25 kg 10 x push up hand release CALISTHENICS r1 r2 r3 pull up dar / ring 40 20 30 dip bar / ring 50 30 40 push up 60 40 50 knees to elbows 15 15 15 alternated g

CrossFit AMRAP 9' 12x cal/ 24x du 10x swing america 8x wall ball rx9kg/6kg 6x clean ball rx9kg/6kg AMRAP 12' 2-4-6-8-10-12-ecc... ring pull up power clean & jerk rx50kg/ 30kg CALISTHENICS skill day tabata core skill Ring Muscle up 4x pull up 8x push up x4 rest:45'' 4x bar dip 8x french press // // 4x tiger bar 8x handstand push up (casetta) // //

CrossFit 15' per trovare 1rm snatch Amrap 15' 10/100x cal/ run 20x sit up 20x air squat 6x kipp pull up 8x wall ball Calisthenics tabata core pull up 6x 4 rec 40" push up 12x4 dip 2 box 12x4 isom rev pull up 20"x3 push up diamond isom 20"x3 fench press isom 20"x3 candela ring 10" isom/ front lever ring 10"/ back lever ring 10" x 3 rec 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit tabata du+t2b Ft 21-15-9 fs rx 60/35 box jump Amrap 10' 4x kipp pull up 5x push press rx 50/25 6x brps over bar 100x run Calisthenics superman 30"x4 rec 20" pancia su su due box isom 20"x4 rec 20" mu/ pull up wide 4/6 x4 rec 40" push up 15x4 dip ring/bar 4/6 x4 pull up narrow 4x 3 rec 35" push up diamond 12x3 tiger push 6x3 pull up rev 6x2 rec 35" push up reverse 10x2 fren

CrossFit For Time 400m x run 10x ttb 10x superman 300m x run 10x ttb 10x superman 200mx run 10x ttb 10x superman AMRAP 6' 4x push jerk rx50kg/35kg 8x burpees over the bar 12x pistols AMRAP 6' 4x cluster rx 40kg/25kg 8x push up wide 12x lunges dumbbell/kett. Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec45'' 6x 3 changes pull up 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push up 6x