CrossFit Warm up 3rnd not for time 10x t2b 10x dl @20/15 10x push up Amrap 25' Amrap 5' buy in 400 x run 12x dl @80/50 12x brps over bar rest 5' Amrap 5' buy in 400 x run 9x dl @90/60 9x brps over bar rest 5' Amrap 5' buy in 400 x run 6x dl @100/70 6 x brps over bar Calisthenics Tabata core l-sit + hp circuito mu 6 rest 1 20" pull up cerchio 6 rest 2 1' pull down 6 x 3 pull up clap 6 push up one arm 6

CrossFit 1. warm up 10 cal skierg 10 front squat @20/15 10 push jerk 10 steps 2. EMOM 10' 5 clean & jerk @60/40 kg rest:3' 3. AMRAP 12' 2 muscle up 2-4-6-8-10-ecc... box jump push up rest:3' 4. For Time 30-25-20-15-10 ring t2b 20 cal bike

CrossFit 1. warm up 3 rnd not for time 10 sit up 10 iperex 10 back squat @20-15 10 shoulder press 2. Complete as many reps as possible in 15 minutes "Otis" 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Start with 1 rep each. Increase each by 1 rep per round. Complete an ascending ladder of the 3-move

CrossFit 1. warm up 10 dl s.g. @20-15 10 snatch pull @20-15 10 muscle snatch @20-15 10 ohs @20-15 10 good morning 2. rest: 1:30'' block down s.snatch 3x3 @60% block hang s.snatch 3x3 @70% drop snatch 3x3 @40/25kg snatch balance 3x3 @70% 3. squat snatch rest:2' 1 @50% 1 @60% 1 @70% 1 @80% rest: 4' 3. rest:1:30'' weighted dip ring 3x5 rest: 3' 4. rest:1' bench press narrow 3x8rep @70% 5. accumulate 150cal ( 30 cal, america swing@20/16 12 rep, 5 set. every 30 calories)

CrossFit 1. warm up 3 rnd not for time 10 ring row 10 ohs @10/5kg 30'' hollow position 2. ANNIE 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups REST: 3' 3. For time, using a single dumbbell @22,5/10 kg 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 push jerk, 5 each arm 10 weighted pull-ups 3. EMOM 15' 6 bench press @70% 8 t2b 10 wall ball @9/6

REST

CrossFit 1. warm up 3 rnd not for time 10 cal bike 10 front squat @20/15 10 squat jerk 2. front squat rest: 1':30'' 12 @40% (no arms) 10 @60% (every rep 2'' floor ) 8 @70% (block start, in the hole front squat ) 6 @80%ù rest:4' 3. push jerk b.t.n + ohs rest: 1':30'' 3+1 @60% 2+2 @70% 1+3 @75% 1+2 @85% rest:4' 4. "Uragano" 3 rounds for time 800 m run 21 Power Cleans @50/35kg

CROSSFIT 5 rnd for time 12 x wall ball @ 9 / 6 10 x kipp pull up 8 x sit up weighted 3 rnd for time 10 x one arm lunges overhead db / ket 8 x dip bar / ring 2 x rope climb ( scaled floor r.c. ) CALISTHENICS h.p. + v -up 30'' + 10 x 4 rest 30'' skill ring m.u. 10 - 8 - 6 - 4 - 2 pull up x 2 set rest 2' 16 - 14 - 12 - 10 - 8 push up 10 - 8 - 6 - 4 - 2 dip bar / ring 16 - 14 - 12 - 10 - 8 x2 set // squat j

CROSSFIT 3 rnd not for time 100 m run 15 x sit up team of 3 ( you go , i go ) amrap 35' 15 x air squat 12 x calorie 8 x deadlift @ 70 / 40 kg CALISTHENICS tabata core mix dragon flag 6 x 4 rest 30'' frog stand 20'' x 3 tuck planche 20'' x 3 rest 30'' pseudo planche 20'' x 3 loop band planche 20'' x 3 ring pull up 6 x 3 dip ring 6 x 3 rest 45'' push up narrow 10 x 3 squat jump 12 x 3 pull up isom 20'' x 3 dip isom 20'' x 3

CROSSFIT 2 rnd amrap 2' max rep hspu rest 1' amrap 2' max rep pull up rest 1' emom 16' 40 d.u. / 100 x s.u. 15 x box jump ( scaled steps ) 12 x burpees ( scaled push up ) 5 + 5 x db / ket hang power clean & jerk CALISTHENICS h.p 1' x 4 albanesi 10 x 4 rest 20'' superman 30'' x 3 m.u. 6 x 4 bulgarian dip / dip one arm 8 x 4 rest 1' push up in spinta 12 x 4 pull up archer 6 x 3 dip 2 box 10 x 3 rest 45'' push up archer