CrossFit 2 rnd 200 mt 10 sit up 10 knees push up 5 hpc 5 push press 5 ohs 3 RFT 29 Push-Ups 6 Hang Power Cleans @50/35 @40/30 @30/20 29 AbMat Sit-Ups ................................................................. Calisthenics core 1' hp x3 rest 30'' 1' prono plank x3 30'' tenuta laterale x3 10 albanesi x3 10 ktc parallele x3 10'' l-sit parallele x3 skill 20'' frog stand x3 rest 30'' 15'' pseudo planche x3 10'' tuck plance x3 5'' full planche x3 atleti avanzati 6+10 pull up

CrossFit 3 rnd 30 jumping jack 20" sit up 5 pc @20/15 5 fs 5 thruster Part A From 0:00-5:00, complete: 1 rep max Clean ( sc max rep power clean) Part B From 8:00-18:00, for time: 21 push up 10 ohs @40/25 @30/20 @20/15 ................................................................ Calisthenics Emom 10' 10 sit up con zavorra tuck front lever 20'' x 3 tuck back lever 20'' x 3 pull down 6 x 4 back lev one leg 20"x3 6 pull up 3 cambi x3 rest 45'' 12 push........................

CrossFit 2 rnd 30 su 10 sit up 10 swing bar 10 knees push up 10 squat Ft 20 pull-ups strict ( int 15 sc 10) 35 push-ups/ knees push up ( int 25 sc 15) 30 squats (int 25 sc 15) 400 run 15 pull-ups strict (int 10 sc 5) 25 push-ups (int 20 sc 10) 45 sq............................... Calisthenics accumulate 2' hp 20 strict t2b 2' superman 30 twisting windmill skill rest 30'' 20'' hs faccia al muro x 2 20'' hs talloni al muro x 2 10'' hs libera x 3 adv : 1-5"-2-5"-3-5"-4-5"-3-5"

CrossFit 2 rnd 30 j.j 5 clean 20" hs 10 swing bar 10 knees push up AMRAP 21' 3 clean @60/40 @50/35 @40/25 6 Ba................................................ Calisthenics Dragon flag max"x4 rest 30" l-sit 20"x3 front lever tuck 20"x3 front one leg 20"x3 front straddle max"x3 full front max"x3 pull up isom 20"x3 rets 40" pull up ............................................ #crossfit #boxaroma #streetworkout #streetwork

CrossFit 2 rnd 20" hp 5 fs 5 shoulder press 5 thruster FT Deadlift "touch and go" 5-5 @body weight rest 1:30 3-3 @body weight + 30% 4 Rounds for Time 10 Thr.................................. Calisthenics core 1' hp x3 rest 30'' 1' prono plank x3 30'' tenuta laterale x3 10 albanesi x3 skill 20'' back lever tuck x3 15'' back lever one leg x3 10" straddle back lever x3 10'' back lever full x3 solo atleti avanzati EMOM 10' 5/6 pull up....................

CROSSFIT 2 rnd 5 power clean 5 front squat 5 squat clean 5 shoulder press 5 push jerk 5 spilt jerk 10 knees push up for time da 1 a 10 rep. squat clean @ 60 / 45 - @ 50 - 35 - @ 40 / 25 5 ring / bar dip da 10 a 1 rep. rep ........................ CALISTHENICS 4 x 20'' l-sit bar rest 20'' 4 x 6 dragon flag rest 30'' skill rest 20'' 3 x max'' german hang isom'' 3 x 6 pull down 3 x 6 ice cream 6 pull up archer 8 dip bar x 3 rest 30'' ...................

CROSSFIT 2 rnd 10 sit up 10 push press 10 american swing @ 50% del carico del wod 10 steps " JACK " amrap 20' 10 push press @ 50 / 35 - @ 40 / 25 - @ 30 / 20 10 american swing 10 box jump / steps ........................... CALISTHENICS rnd prono plank 1' 20'' 30'' ktc paral 30 10 15 albanesi 30 10 15 iperex 40 15 20 skill human flag rest 20'' 3 x 20'' tenuta laterale 3 x 10'' + 10'' tenuta frontale ....................... " zavorrato " pull up 5

CROSSFIT 2 rnd 200 m run 10 swing bar 5 pull up / ring row 10 knees push up 10 steps " DUNN " amrap 19' 3 m.u. / c2b / pull up 1 shuttle sprint 15 m 6 burpees box jump over................. " accessory " curl bar / cavo basso 4 x 8 rest 1' CALISTHENICS 3 rnd 1' h.p. 10 t2b 20'' l-sit 10 kte paral skill front lever rest 20'' 3 x 20'' tuck 3 x 20'' adv tuck 3 x 10'' + 10'' one leg 2 x max'' full pull up 2 - 4 - 6 - 4 - 2 rest (1) 20'' rest (2) 2' push up 4 - 6 - 8 - ....

CROSSFIT 2 rnd 30 j.j. 30 mountain climber 10 swing bar 10 ring row 10 knees push up 10 squat "MURPH" for time 1 mile run ( 1600 m ) 100 pull up 200 push up 300 squat 1 mile run ( 1600 m ) ( scalabile con 2 possibilità ) : 1) 1 mile run 2 rnd 50 pull up 100 push up 150 squat 1 mile run 2) 1 mile run 5 rnd.......................... ( rx con vest 10 / 5 kg ) CALISTENICS l-sit 4 x 20'' rest 20'' strict t2b 4 x 10 rest 30'' albanesi 4 x 8 skill panche rest 20'' 3 x 20'' fr

CROSSFIT 2 rnd 30 j.j. 10 deadlift snatch grip 10 american swing ( 50% del carico usato nel wod ) 10 knees push up deadlift snatch grip 6 - 6 @ 60 % 4......... " DORK " 6 rnd for time 60 d.u. / 120 s.u. 30 american swing............ CALISTHENICS h.p. 30'' + 10 x v-up + hp 15'' + 5 v-up x 4 rest 30'' 30'' x superman + 10 x iperex x 3 skill back squat rest 20'' 3 x 20'' tuck 3 x 20'' adv tuck 4 x 6 to back to front ring 8 x pull up wide 8 x dip