CROSSFIT 3 rnd for time 200 m run / 10 cal 10 x t2b 30'' x prono plank amrap 10' 6 x sumo deadlift high pull rx 40 kg / 25 kg 6 x push press rx 40 kg / 25 kg 8 x box jump CALISTHENICS 2 x pull up wide + 4 x pull up x 4 2 x push up wide + 4 x push up x 4 frec 45'' 2 x dip bar + 4 x tiger push x 4 pull up ring 6 x 3 curl ring 8 x 3 rec 30'' french press 6 x 3

CrossFit For Time 400m x run 30x ttb 30x superman AMRAP 6' 4x push jerk rx40kg/25kg 6x burpees over the bar 8x pistols AMRAP 6' 4x Thruster rx 40kg/25kg 6x push up wide 8x lunges dumbbell/kett. Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec1 30'' rec2 45'' 6x 3 changes pull up 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push up 6x french press // //

CROSSFIT emom 6' 100 m run 10 x t2b emom 15' 6 x deadlift rx 70 kg / 35 kg 10 x wall ball rx 9 / 6 kg 6 xx dip bar / ring CALISTHENICS 6 x pull up 20'' x isom push up x 4 10 x push up 20'' x isom pull up x 4 rec 1' 6 x dip bar 20'' x isom pull up rev x 4 push up diamond 8 x 3 rec 30''

CROSSFIT 3rnd for time 50 x jumping rope 15 x sit up 3 rnd for time 5 x front squat rx 50 / 30 kg 6 x kipp pull up 7 x high pull kett 8 x push up CALISTHENICS tabata core pull up 6 x 4 dip bar 6 x 4 push up 10 x 4 pull up narrow 6 x 3 dip 2 box 10 x 3 rec 45'' push up wide 10 x 3 french press 8 x 3

CrossFit 3RFT t.c. 15' 10x ttb 10x push up 10x fs rx 50/25 4RFT 2' min on- 1'min off 10x cal/100x run max rep ohs rx 40/25 Calisthenics 30'' x hollow position 10 x v-up x 3 rec 30'' 20'' x superman 10 x back extension x 3 rec 30'' 4 x pull u wide 6 x dip bar x 4 rec 1' 10 x push up diamond 6 x pull ring 6 x dip ring x 4 rec 1' 10 x push up wide 20'

CrossFit Tabata core 5-8-13 t.c. 20' hspu Dl rx 90/50 cash out 50x lunges front rack rx 50/25 Calisthenics 10-20-8-20-6-20-4-20 rest 1:30 pull up-sit up 20-6-18-6-16-6-14-6 push up-ttb 10-30"-8-30"-6-30"-4-30" dip-prono plank hs 30"x4 rest 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT 3 rnd for time 100 m run / 100 m row - bike 8 x t2b 2 rnd for time 50 x air squat 40 x push up 30 x power clean rx 40 / 25 kg 20 x box jump CALISTHENICS core mix 6 x pull up 20'' x push up isom x 4 10 x push up 20'' x pull up isom x 4 rec ( 1 ) 45'' rec ( 2 ) 1'30'' 8 x dip bar / ring 15'' x pull up rev isom x 4 10 x curl anelli 10 x french press x 3

CROSSFIT " HEAVY DAY " 1 + 1 + 1 x 3 rec 1' push press + push jerk + jerk split 1 + 1 x 3 rec 1' push jerk + jerk split amrap 10' 30 x d.u. / 70 x j.r. 15 x sit up 8 x deadlift rx 70 / 35 kg ring / bar dip CALISTHENICS tabata core r1 r2 pull up 50 40 dip 50 40 push up 60 50 squat 60 50 alternated grip

CrossFit 4RFT 10x t2b 400x run 5RFT 5x fs rx 60/35 8x box jump 6RFT 6x push up hand release 8x swing america Calisthenics v-up 10x 4 rest 20" hyperex 15x4 ring mu 4x4 rest 45" push up clap 8x 4 dip one bar 6x4 pull up 2 cambi 6x3 push up 2 cambi 8x 3 tiger cross 6x3 pull up rev + pull up isom 4+10" x3 push up + push up isom 8+10" x3 french press + french isom 6+10"x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Tabata core mix "Specific Warm Up" 3RFT 1+1+1 kipp pull up "down+hang+floor" squat snatch rx 20/15 "Amanda" 13-11-9-7-5 kipp pull up squat snatch rx 50/25 Calisthenics tabata core tuck front lever 20"x 3 rest 30" pull down 4x 3 rest 35" pull up wide 4x4 rest 35" pull up narrow 4x3 pull up 6x4 push up wide 8x4 push up diamond 8x3 push up 10x 4 dip ring 4x4 frech press 6x 3 tiger push 6x4 #boxaroma #calisthenics #streetwork #streetworkout #crossfit