CROSSFIT emom 8' 15 x sit up 8 x roll up 5 rnd for time 5 + 5 x one arm push press 12 x pistols 5 rnd for time 10 x snatch one arm 12 x one arm lunges overhead CALISTHENICS tabata core mix 6 x pull up + 20'' x isom x 4 6 x dip + 20'' x isom x 4 rec. 1' 10 x push up + 20'' x isom x 4 pull up narrow 6 x 3 dip one bar 6 x 3 push up archer 10 x 3 rec 40'' french press 10 x 3

CROSSFIT specific warm up 3 rnd 2 x power clean + 4 x front squat + 4 x push press rx 30 / 20 kg 10 x push up 10 x sit up 10 x air squat CLEAN & JERK e2mom 15' 1 x squat clean + 5 x split jerk 60% 1rm squat clean 2 x s.c. + 4 x s.j. 65% 3 x s.c. + 3 x s.j. 70% 4 x s.c. + 2 x s.j. 75% 5 x s.c. + 1 x s.j. 80% 6 x s.c. 85% CALISTHENICS hollow position 1' x 4 rec 30'' superman 45'' x 4 6 x pull up ring 6 x dip bar / ring 10 x push up

CROSSFIT team of 3 ( you go, i go ) 30 rnd for time 10 x cal 10 x wall ball rx 9 / 6 kg 5 x deadlift rx 90 / 45 kg CALISTHENICS tabata core l- sit + v - up round pull up 40 10 30 dip 40 10 30 push up 50 10 40 squat 50 10 40

CROSSFIT for time 42 - 30 - 18 d.u. 21 - 15 - 9 ttb emom 16' 9 x front squat rx 50 / 30 kg 9 x burpees over the bar 9 x box jump 9 x hspu 11 x f.s. // 11 x burpees over the bar 11 x box jump 11 x hspu 13 x f.s. // 13 x burpees over the bar 13 x box jump 13 x hspu 15 x f.s. // 15 x burpees over the bar 15 x box jump 15 x hspu CALISTHENICS 45'' x hollow position + 10 x oscillazioni x 4 rec 30'' ttb 6 x 4 rec 30'' pistols 10 x 5

CrossFit Tabata Day Tabata 1 -push up Tabata 2 -gradoni + weight Tabata 3 - ball cluster rx 9-6 kg Tabata 4 - dl rx 70/50 kg Tabata 5 - pull up reverse Calisthenics tabata core 4 x muscle up / pull up x3 rest:1' 6x pull up dx-sx // 6x reverse narrow pull up // 6x bar dip // 12x push up archer // 20x squat // 10x pistols // 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 30'' 30'' x handstand 3 appoggi #boxaroma

CrossFit Metcon (Time) 5 rounds: 20 du 15 sit up ball 10 high pull kb 5 Clean and Jerks rx 50/30 kg 9'AMRAP 3X hspu 6x pistols 9x ball thruster rx 9/6 kg CALISTHENICS tabata core hollow position + ttb round pull up 30 10 20 10 dip 30 10 20 10 push up 40 10 30 10 squat 40 10 30 10 alternated grip #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Skills 10' - snatch Metcon (Time) Teams of 3 150 Cal. Row/ a.bike 90 ohs 40-25 kg 120 Cal. Row/ a. bike 60 Power Snatch 90 Cal. Row/ bike 30 snatch Calisthenics 10-8-6-4-2 ttb + superman 4x Muscle up + 6x push up x3 rest:45'' 4x pull up clap + 6x push up clap // 4x pull up' dx-sx + 6x archer push up // 6x dip bar + 6x tiger push // 12x air squat + 10x lunges // 6x pistols + 6x squat jump // #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Heavy Day 3-3-2-2-1-1-1-1 rest:1' Deadlift EMOM 12' 10x cal row/bike 8x burpees 8x push press rx 40/25 kg 8x wall ball rx 9/6 kg Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec1 30'' rec2 45'' 6x pull down 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push up 6x french press // // 30''frog stand 20'' tuck planche x3 rest: 45'' 20'' loop band pla

CrossFit AMRAP 15' 3 t2b 3 cleans rx 60kg- 35kg 6 t2b 3 cleans 9 t2b 3 cleans 12 t2b 3 cleans 15 t2b 3 cleans 18 t2b 3 cleans 21 t2b 3 cleans repet cash out 50x sit up 50x iperex 50x bar up floor rx 40/25 kg Calisthenics tabata core 4-6 x Muscle up/pull up x3 rest:1' 5x5 pull up (se possibile zavorrato) rest:1' 5x5 dip bar (se possibile zavorrato) 5x10 push up (se possibile zavorrato) 20''x back lever tuck 1'x prono plank x3 rest:1' 3

CrossFit AMRAP 18': 3 Kettlebells America Swings 3 Box Jump Overs 1' du/su 6 Kettlebells America Swings 6 Box Jump Overs 1' du/su 9 Kettlebells America Swings 9 Box Jump Overs 1' du/su 12-15-18 ecc 21-15-9 ring pull up snatch one arm kb Calisthenics tabata core Pull up + Pistols 10-9-8-7-6-5-4-3-2-1 Push up + Squat 20-18-16-14-12-10 6x Dip one bar x3 rest 45'' 6x handstand push up // // 10x franch press // // 20'' x front lever 6x dragon flag