CROSSFIT CROSSFIT team of 3 ( you go , i go ) 10 rnd for time 10 x cal 6 x thruster rx 40 / 25 kg 10 x push up hand release CALISTENICS l-sit 20'' x 4 superman 30'' x 4 6 x pull up 3 cambi 20'' x push up isom x 5 10 x push up 20'' x pull up isom x 5 rest 1' pistols 12 x 5 dip ring bar 8 x 5 ice cream 6 x 4

CROSSFIT " Heavy day snatch " tabata roll up + bar up floor s.g. 10' x skill snatch 15' x 1 rm squat snatch afap " isabel " 30 x snatch rx 50 / 30 kg CALITHENICS h.p. + v-up 20'' + 10 - 15'' + 8 - 10'' + 6 x 3 rec 30'' arco lombare 20'' x 4 rest 15'' 20 x pull up 30 x dip 40 x push up 50 x squat push up in spinta 6 x 4 pseudo planche 30'' x 4 tuck planche 20'' x 3 rest 45'' full planche loop band 20'' x 3

CROSSFIT 2 rft 25 x wall ball rx 9 / 6 kg 25 x burpees box jump ( scaled burpees steps ) 25 x alternating dumbbell snatchs 25 x american swing 25 x t2b 25 x d.u. / 75 x s.u. CALISTHENICS tabata core h.p. + k.t.e. round 1 30 x pull up wide 40 x dip bar / ring 50 x push up round 2 30 x pull up narrow 40 x dip one bar 50 x push up wide round 3 30 x pull up 40 x dip 2 box 50 x push up diamond

CrossFit Tabata 1 kte Tabata 2 DL s.g. rx 70/60kg Tabata 3 high pull kb Tabata 4 Push up hr Tabata 5 Hs isometric Calisthenics H.p 30"x5 rec 20" superman 30"x4 pull up wide 6x4 rec 40" push up wide 12x4 dip ring 6x4 pull up max rep x3 rest 40" push up max rep x3 french press max rep x3 pull up narrow 6x3 push up diamond 6x3 tiger push 6x3 front lever tuck 20"x3 rec 30" Back lever tuck 20'' x3 back lever one leg 20'' x3 dragon flag isometric 20'' x 3

CrossFit Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder press 5 Stiff-Legged Deadlifts 5 Front Squats Fran: 21-15-9 Pull up Thruster rx 40kg-30kg Emom 12' 10xbarbell floor up 40-30kg 8x Dip 6+6x push press kb/db one arm Calisthenics tabata core 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 30'' 30'' x handstand 3 appoggi max x handstand 4 x muscle up / pull up x3 rest:1' 6x pull up dx-sx

CrossFit 4 Rounds: 30 jamping jack 15 Toes to Bar 7 Power Snatch 50kg-30kg 12 – 9 – 6: America swing Overhead Squats 50kg/30kg 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 planche

CROSSFIT team of 3 ( you go , i go ) 10 rnd for time 10 x cal 6 x thruster rx 40 / 25 kg 10 x push up hand release CALISTENICS l-sit 20'' x 4 superman 30'' x 4 6 x pull up 3 cambi 20'' x push up isom x 5 10 x push up 20'' x pull up isom x 5 rest 1' pistols 12 x 5 dip ring bar 8 x 5 ice cream 6 x 4

CrossFit AMRAP 7: Buy In: 100 Double Unders (scaled 200 su) 12 Front Squats 40kg-25kg 4 Burpee Box Jump Overs (scaled burpees) rest 5 Minutes AMRAP 7: Buy In: 100 Double Unders 8 Front Squats 50kg-30kg 4 Burpee Box Jump Overs rest 5 Minutes AMRAP 7: Buy In: 100 Double Unders 4 Front Squats 60kg-40kg 4 Burpee Box Jump Overs Accesory work Curl Burbell 5x5 rest:1' Calisthenics Tabata Core Skill 20'' x Front lever tuck x3 rest:1' 10''x front lever one leg // 6x

CrossFit AMRAP 16: 50 Alternating Dumbbell Snatches 40 Wallballs rx 9/6 kg 30/20 Calorie Row/ bike 20 Handstand Push-ups Burbell Complex 2x DL + 2x Squat Clean + 2x Push jerk split @70% x4 Rest:1' Calisthenics Tabata core 2x Muscle Up + 4x dip one bar + 2 Pull up x 4 rest:1' Zavarrato Pull up 5x5 rest:1' Dip Bar 5x5 Push up deficit 5x10 French press 5x10

CrossFit Metcon (Time) 3 RND For Time: (scaled 1°:30rep/ 2°:20rep/ 3°:10rep) 30 Box Jump Overs (scaled steps) 30 air squat jump 30 ring t2b (scaled kte) 30 ball cluster rx9/6kg 30 Burpee Over Bar (scaled push up hr) 30 dip (scaled push up diamond) 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