CrossFit FT 1000x run 40x sit up Amrap 5' 4x snatch balance rx 50/30 5x strict pull up rest 2' Amrap 6' 4x ohs rx 50/30 8x push up rest 2' Amrap 7' 4x power snatch rx 50/30 8x brps over bar Calisthenics tabata core push up 20x 3 rest 45" pull up 10x3 dip 10x3 pegboard/rope climb 1x3 pull up alternati 6x 4 dip due box 6x 4 pull up narrow isom 10"x3 push up diamond 10"x3 french press 10"x3 planche conelastico 20"x3 rec30" #boxaroma #calisthenics #streetwork #streetworkou

CROSSFIT for time 200 x j. r. 10 rnd for time 5 x t2b 6 x thruster rx 40 / 25 kg 7 x kipping pull up 8 x box jump CALISTHENICS 30'' x hollow position + 10 x v-up x 4 20'' x superman + 10 x back extension x 3 rec 30'' 6 x pull up + 15 '' x isom pull up x 4 8 x dip + 15'' x isom dip x 4 rec 45'' 10 x push up + 15'' x isom push up x 4 10 x jump squat + 15'' x isom squat x 4 curl bar 6 x 3 french pres

CROSSFIT " HEAVY DAY " 15' t.c. 1 rm squat snatch 3 rnd for time 4 x power snatch rx 40 / 25 kg 10 x pistols rest 2' 3 rnd for time 6 x kipp ring / bar dip 15 x sit up rest 2' 3 rnd for time 30 x d. u. 8 x push up hand release CALISTHENICS tabata core 6 x pull up 8 x dip 10 x push up x 4 rec 1' 12 x squat pull down 6 x 4 tuck front lever 20'' x 4 candela + front lever ring 15'' + max '' x 4 rec 40'' full front lever max '' x 3

CrossFit Amrap 10' 20x du 5x clean rx 50/30 15x t2b 5x push jerk 15x swing kettle rest 3' Amrap 12' 1oox run 5x pc rx 50/30 8x wall ball 5x brps over bar 8x kipp pull up Calisthenics Albanesi 8x 4 rec 20" back ext 15x 4 pull up 10 9 8 7 6 5 4 3 2 1 rest b/t rep max 10" push up 4 5 6 7 8 9 10 11 12 13 rest 2' hspu 9 8 7 6 5 4 3 2 1 dip 2 3 4 5 6 7 8 9 10 front lever tuck 10"x 3 rest 20" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit 2RFT 600 x run 15x t2b 45"x prono plank Emom 15' 1x rope climb 3x dl rx 90% 6x pull up strict 9x box jump 12x push up diamond Calisthenics Tabata core mu 6x3 push up 15x3 rest 45" mu 4x3 push up diamond 10x3 push up wide 10x3 dip ring 6x3 push up hand on ball 8x 3 tiger cross 6x3 hs 20x 3 rec 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT for time 150 x j.r 50 x t2b 30 x back extension emom20' 200 m run 6 x power clean rx 50 / 30 kg 10 x pistols 6 x push press rx 50 / 30 kg CALISTHEICS 30'' x hollow position + 15 x oscillazioni x 4 rec 30'' 20'' x superman + 10 x back extension x 3 rec30'' squat 15 x 4 rec 40'' r1 r2 r3 r4 r5 pull up 40 5 20 5 10 dip 50 5 30 5 20 push up 60 5 40 5 30

CROSSFIT 3 rnd for time 40 x d. u. 15 x ttb 5 rnd for time 10 x deadlift rx70kg/50kg 10 x over the bar burpees 10 x kipping pull up 10 x wall ball rx9/6 10 x american swing CALISTHENICS 30'' x hollow position + 10 x sit up x 2 rec.20'' 20'' x l-sit + 8 x ttb x 2 muscle up 4 x 4 rec 40'' pull up archer pull up 6 x 3 rec 1 20'' rec 2 1' pull up ring push up archer push up 10 x 3 push up in spinta dip bar/ring french press 8 x

CROSSFIT amrap 9' 8 x snatch dumbbell 8 x box jump amrap 9' 8 x clean ball rx 9 / 6kg 10 x wide push up amrap 9' 8 x lunges front rack rx 40 / 25 kg 6 x ring pull up CALISTHENICS 10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1' hollow position + v-up 2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30'' pull-up + push up 2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set // dip + french press 2+2 4+4 - 6+6 - 6+6 - 4+4

CROSSFIT rnd ( increase weight ) power clean + squat clean 1 + 2 x 8 set rec 1' 4 rnd for time 10 x pistols 8 x dip ring/dar 6 x push press rx 50 / 30 kg 1 x rope clib CALISTHENICS hollow position 1' x 3 rec 30'' dragon flag 4 x 3 pull up cerchio 6 x 4 dip ring 6 x 4 rec 45'' push up archer 8 x 4 squat jump 10 x 4 pull up ring 6 x 3 dip one bar 6 x 3 push up clap 8 x 3 affondi 10 x 3

CrossFit tabata core Amrap 15' 100x run 8x fs rx 50/30 6x kipp pull up 4x push jerk rx 50/30 20x air squat Emom 10' 8x box jump 10x brps target bar Calisthenics sit up 20x 4 rec 20" l-sit 20" x4 pull up/narrow 10 5 10 5 10 5 x3 rest 1:30 push up/diamond 20 8 20 8 20 8 x3 dip/ french 6 8 6 8 6 8 x3 pull rev isom 10"x 3 push up in avanti isom 10" x3 tiger push isom 10"x 3 tuck planche 20" x3 #boxaroma #calisthenics #streetwork #streetwor