CrossFit Tabata Day Tabata 1 v-up+superman Tabata 2 Dl +air squat Rx 80/55 Tabata 3 push up+ push press rx 40/25 Tabata 4 Wall ball rx 9/6+ Ohs Rx 40/25 Tabata 5 Hs+ Swing one arm kb Calisthenics Tabata day v-up+albanesi Tabata 2 pull up+ squat Tabata 3 Push up + lunges Tabata 4 Dip+ box jump Tabata 5 pull up narrow+ push up wide Tabata 6 french press+hs #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Team of 5 ( uno per postazione) 5RFT 15x cal (scaled 10) 10x Pc Rx 50/30 15x wall ball Rx 9/6 10x kipp pull up 15x box jump (scaled step ups) Cash out 50x sit up ball Rx 9/6 (scaled sit up) Calisthenics tabata core Pull up 10"+4 x4 rest 40" push up 15"+8 x4 dip 2 box 10"+8 x4 pull up alternati 6x3 push up clap 8x3 tiger cross 8x3 air squat 20x3 german 10"x4 rec 30" frog stand 20"x4 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Tabata core t2b ring+ superman Ft 80x du/200x su 40x cluster rx 50/30 ( scal. cluster ball) 40x du/120x su 30x push up hand release 20x du/60x su 20x hspu kipp ( scal. hspu casetta/ 40" isom hs) 10x du/30x su 50x squat Calisthenics hp 1'x 4 rec 30" albanesi 6x4 pull up rev. 6x4 rest 40" push up in movimento 8x4 dip ring 6x4 pull up isom 15"x3 rest 35" push up diamond isom 15"x3 french press 15"x3 tuck planche 20"x4 rest 30" #boxaroma #calisthenics #streetwork #st

CrossFit Complex 5Rft 10x v-up 10x roll-up FT 1+1+2+1 x 5 round rest 1'/1:30" Pc+SClean+Fs+Split Jerk Emom 10' 30x du ( scal. 90xsu) 10x box jump Calisthenics l-sit 20"x4 rest 20" prono plank lat 30"x4 R1 R2 R3 5' 2' 3' pull up isom 50 20 30 push up 40 15 25 dip/french press 50 20 30 squat jump front lever tuck 20"x3 rest 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT TABATA DAY tabata thruster rx 40 / 25 kg tabata pull up + sit up tabata sumo deadlift high pull rx 40 / 25 kg tabata burpees + calorie tabata american swing CALISTHENICS tabata roll up + k.t.e. tabata pull up + squat tabata push up + dip 2 box tabata dip + curl anelli tabata pull up 3 cambi + push up 3 cambi

CROSSFIT e2mom 12' 6 x m.u. ( scaled 6 x strict c2b pull up o 8 x strict pull up ) 10 x strict hspu amrap 10' 10 x deadlift rx 60 / 35 kg 10 x push up hand release rest 5' amrap 10' 10 x t2b 12 x pistols ( scaled 15 x air squat ) CALISTHENICS tabata core mix round 1 20 x pull up 30 x push up 20 x dip 30 x squat round 2 15 x wide pull up 25 x push up diamond 15 x dip one bar 30 x affondi round 3 20 x pull up ring 30 x push up wide 20 x french press 30 x gradoni

CROSSFIT emom 8' 6 x t.g.u. 8 x v-up 5 round for time 15 x wall ball 12 x one arm push press dumbbell 10 x affondi overhead one arm dumbbell ( scaled lunges one arm front rack ) 8 x dip 2 x rope climb ( scaled floor r.c. ) CALISTHENICS 30'' x hollow position + 10 x albanesi 30'' x superman + 10 x iperex 6 x pull up + 20'' x isom x 4 6 x dip + 20'' x isom x 4 rec 45'' 10 x push up + 20'' x isom x 4 6 x pull up archer + 8 x push up diamo

CROSSFIT specific warm up 3 rnd for time 3 x dl. snatch grip + 3 x power snatch 4 x strict pull up + 4 x kipp pull up 10 x american swing 12 x pistols ( scaled 15 x air squat ) snatch complex squat snatch + ohs 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 increase the weight rest 1' 30'' ( scaled ) squat snatch + ohs 4 + 6 x 5 set rec 1' 30'' CALISTHENICS 10 - 9 - 8 - 7 - 6 v-up 30'' - 25'' - 20'' - 15'' - 10'' rec2' l-sit bar 10 - 9 - 8 - 7 - 6 - 5 pull up 15

CROSSFIT team of 3 ( you go , i go ) 10 rnd for time 15 x calorie ( scaled 10 cal. ) 15 x t2b ( scaled 15 k.t.e. ) 15 x burpees ( scaled 10 rep o 15 push up ) CALISTHENICS tabata core mix 6 x pull up 8 x dip rec (1) 20'' rec (2) 1' 10 x push up 12 x affondi pull down 6 x 3 tuck front lever 20'' x 4 tuck back lever 20'' x 4 rec 40'' one leg front lever 20'' x 3 one leg back lever 20'' x 3

CROSSFIT " HEAVY DAY " Split Jerk 6 - 6 - 4 - 4 - 2 - 2 ( scaled 8 x 5 set ) Metcon ( time ) for time t.c. 20' 50 x d.u. / 150 x s.u. 30 x pull up 50 x d.u. / 150 x s.u. 30 x power clean rx 50 / 30 kg 50 x d.u. / 150 x s.u. 30 x box jump ( scaled staps ) CALISTHENICS 30'' x hollow position + 6 x k.t.e. x 4 rec 30'' muscle up 6 x 4 dip ring 6 x 4 rec 1' push up in spinta 10 x 4 pistols 10 x 4 pull up ring 6 x 3 dip 2 box 1