CROSSFIT warm up 2 rnd 10 x calorie 5 x thruster @ 20 / 15 30'' x h.p. amrap 7' 5 x front squat @ 40 / 25 kg 8 x dip ring / bar 100 m run rest 3' amrap 7' 5 x push press @ 40 / 25 kg 8 x box jump 100 m run rest 3' amrap 7' 5 x thruster @ 40 / 25 kg 10 x push up h.r. 100 m run CALISTHENICS hollow position + oscillazioni 45'' + 15 x 4 rec 25'' frog stand 20'' x 3 pseudo planche 20'' x 3 rest 1' tuck planche 20'' x3 6 x pull up + 20''x isom x 4 6 x dip + 20'' x

CROSSFIT TABATA DAY rest 2' tabata core t2b + sit up tabata 1 deadlift @ 70 / 45 kg tabata 2 ball clean @ 9 / 6 kg tabata 3 one arm db shoulder press tabata 4 pull up CALISTHENICS tabata core h.p. + superman dragon flag 6 x 3 rest 30'' pull down 6 x 4 rest 1' ice cream 6 x 4 archer pull up 6 x 3 dip ring 6 x 3 rest 40'' one arm push up 5+5 x 3 pull dx / sx 6 x 3 push up archer 10 x 3 affondi 20 x 4 reat 1'

CROSSFIT warm up 2 rnd n.f.t. 5 x dlsg @ 20 / 15 kg 5 x down finish 5 x muscle snatch 5 x ohs 5 x drop snatch " weightlifting " drop snatch 4 x 4 @ 40 / 20 kg rest 1' dlsg 4 x 4 @ 70% rest 1' " squat snatch " for time 10 x squat snatch @ 30 / 15 kg 8 x squat snatch @ 35 / 20 kg 6 x squat snatch @ 40 / 25 kg 4 x squat snatch @ 45 / 30 kg 2 x squar snatch @ 50 / 35 kg 1 x squat snatch @ 55 / 40 kg CALISTHENICS l-sit parallele 20'' x 4 ttb 6 x 3 rest 30'' m.u.

CROSSFIT team of 2 ( you go , i go ) for time 150 x calorie 120 x wall ball @ 9 / 6 kg 100 x burpees 80 x american swing CALISTHENICS tabata core mix hs 3 appoggi 20'' x 3 hs pancia al muro 20'' x 3 rest 30'' hs libera / schiena al muro max'' x 3 hspu 4 x 4 round 60 x pull up 60 x dip 80 x push up 80 x squat

CROSSFIT for time 1 k run 100 x sit up amrap 20' 2 x squat clean @ 50 / 30 kg 2 x pull up 4 x squat clean // 4 x pull up 6 x squat clean // 6 x pull up ecc...... " accessory " curl db 10 x 3 rest 1' CALISTHENICS h.p. 30'' + 10 x v-up + hp 15'' x 4 rest 30'' 30'' x superman + 10 x iperex x 3 tuck front lever 20'' x 4 rest 30'' tuck back lever 20'' x 4 to back to front ring 6 x 4 6 x pull up wide 6 x dip x 3 a circuito rest 30

CrossFit Warm up 3 rnd not for time 10 air squat 20" prono plank 400 run 8 Rounds for Time 8 power snatch @50/30 8 Front Squats @50/30 8 Push Presses @50/30 8 Burpees 8 Pull-Ups 8 Dips 8 Push up HR 8 Sit-Ups Calisthenics Round kte 40 10 30 10 hp 1' 40" 1' 40" 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 30'' 30'' x handstand 3 appoggi pull up 20 5 20 5 push up 4

CrossFit warm up 3 rnd not for time 30 du 10 swing bar 10 knees push up AMRAP in 20 minutes 8 Pull-Ups 12 air squat 17 wall ball @9/6 23 push up 30 box jump cash out 1k run Calisthenics Dragon flag 4x3 rest 20" prono plank 1'x3 tuck back lever 20"x3 back lever one leg 20"x3 german 20"x3 (6+10+4)x4 rest 1' pull up+push up+dip (4+8+6)x4 pull up nar+push diamond+french press hs 30"x4 rest 30" hspu 4x4 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Warm up 3 rnd not for time 5x fs @20/15 5x push press 5x thruster 10x sit up AMRAP in 20' 5 Thrusters @50/25 7 Kettlebell Swings 10 Toes-to-Bars cah out 600x run 30x hspu Calisthenics hp 40"x4 rest 20" superman 20"x4 hs 40"x4 rest 20" back lever to front 4x3 (10+6)x4 cal+pull up rest 30" (60+10)x4 su+push up (10+8)x4 cal+dip pull up wide 4x3 push up wide 8x3 french press 6x3 5x rope climb #boxaroma #calisthenics #streetwork #streetworkout

CrossFit warm up 3 rnd not for time 5x dl @20/15 5x pc 5x shoulder press 20"x hs Squat Clean & Jerk Complex 2+2 x3 @50% rest 1' clean pull + down power clean 2+2 x3 @60% hang squat clean+ push jerk 2 x3 @70% squat clean 2"on the ground 2+2x3 @50% pc + split jerk 10' to find 1 rm squat clena & jerk Calisthenics Calisthenics l-sit terra 20"x3 rest 20" l-sit to front bar 4/6x3 tuck planche max"x3 back lever one leg max"x3 hs libera max"x3 Round 1 Tc 10' 20/30x mu/pull up 80x

CrossFit 3rnd not for time 10x air squat 5x ohs @20/15 10x t2b 5x swing bar FT 3-6-9-12-9-6-3 OHS @50/35 strict pull up 400x run acc. work french press 8x4 rest 40" 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 app