CROSSFIT 2 rnd 200 m run 10 dl 5 sumo dl high pull 8 ball thruster 10 knees push up amrap 10' 2 - 4 - 6 - 8 - 10 ecc..... dl @ 80 / 55 - @ 70 / 45 - @ 60 / 3..................... rest 5' amrap 10' 2 - 4 - 6 - 8 - 10 ecc..... sumo dl high pull @ 50 / 30 - @ 40 /25 - @ 30 / 20 ................... CALISTHENICS h.p. + oscillazioni 10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 3 rest 1' superman + iperex 10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 3 skill human flag rest

CROSSFIT 2 rnd 10 calorie 10 ring row 20'' hs 10 alt db snatch 10 one arm oh lunges every 1'30'' x 15' ( 10 set ) ................... 1: max rep strict pull up 2: max rep strict hspu for time 7 - 14 - 21 - 28 rep alt. db snatch one a..................... CALISTHENICS 5 rnd superset 10'' x l-sit 10 x albanesi rest 30'' 4 rnd 15 x iperex rest 20'' skill front lever rest 30'' 3 x 20''tuck 3 x 15''adv tuck 3 x 10''one leg 3 x max'' straddle / full 3 x 6 ace ......

CROSSFIT 2 rnd 30 j.j. 5 pc 5 sc 5 pj 10 knees push up emom 7' 7 squat clean , 1 push jerk 6 squat clean , 2 push jerk 5 squat clean , 3 push jerk 4 squat clean , 4 push jerk 3 squat clean , 5 push jerk ........................... @ 50 % 1 rm c & j rest 3' amrap 5' 100 m run 21 burpees over the bar max rep power clean @ 40 / 25 - @ 30 / 20 - @ 20 / 15 rest 2' amrap 5' 100 m run 15 burpees over the bar max rep ........................... rest 2' amrap 5' 100 m run 9 burpees ov

CrossFit 2 rnd 20" hp 10 knees push up 10 row bar AMRAP (with a Partner) in 20' 2 Rope Climb/ 4 floor rope climb ............................................... Calisthenics l-sit 20'' x 3 albanesi 10 x 4 rest 30'' skill back lever tuck back 20"x3 one leg 20"x3 straddle 20"x3 pull up 30 5 20 push up 50 10 30....................... #crossfit #boxaroma #streetworkout #streetwork #calisthenics

CrossFit 2rnd 30 du/60 su 10 knnes push up 10 sit up Ft 4 rounds for time of: ........................ Calisthenics 1' x 3 h.p. rest 20'' 10 x 4 strict t2b rest 30'' 15 x 4 superman skill hs 3 appoggi 20'' x 3 hs pancia al muro 20'' x 3 hs schiena al muro 20'' x 3 hs libera 10'' x 3 2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom x 3 rest 1' .................................................. #crossfit #boxaroma #streetworkout #s

CrossFit 2 rnd 200 m 10 dl 10 knees push up FT 21-15-9-9-15-21 Deadlift, @BW .............................................. Calisthenics Core for time 30 t2b 30 oscillazioni hp 2' hp 2' prono plank 1' superman skill front lever 20'' tuck x3 sc/int/adv 10''+ 10'' one leg x3 int/adv rest30'' 6 dragon flag sc/int/adv 10'' x full x 3 5 pull down x 3 int/adv Zavorrato pull up 5x5 rest 1' ............................................................ #crossfit #boxaroma #streetwo

CrossFit 2 rnd 100 run 5 pc 10 sit up 10 swing bar AMRAP 20' 6 Power Cleans @60/35 @50/25 @40/20 22 Sit-Ups ...................................................... Calisthenics core 3 rnd 10 sit up 1' hp 1' prono plank 1' superman 10 twist bar skill Handstand 3 appoggi 30'' x 3 scaled / int /adv pancia al muro 30'' x 3 scaled / int /adv talloni al muro 30'' x 3 scaled / int /adv libera max'' x3 adv one arm 10'' x 3 adv super set 6+12 pull up wide + push up wide x3 rest 45''

CrossFit 2 rnd 30 jj 20" hp 10 dl 10 squat Strength find in 10' Deadlift (1 RM) Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Ke........................................................ Calisthenics core 20-15-10-5 oscillazioni hp ktc parallele iperex twist a terra skill planche 20'' frog stand x3 scaled/int/adv 20'' pseudo plache x3 scaled/int/adv 10'' tuck planche x3 int. adv 10'' adv tuck planche x3 adv super set rest tra i set 1' se possibile 5kg di zavorra .......................

CrossFit 2 rnd 10 sit up 5 fs 5 shoulder press 10 swing bar 20" hs EMOM 30' Complete 5 Rounds of Each Movement: 5 Front Squats @60/40 @50/30 @40/20 Rest in 1 minute. 5 Push Presses @60/40 @50/30 @40/20 Rest in 1 minute. 5 Muscle-Ups............................... Calisthenics accumulate 2' hp 2' prono plank 20 oscillazioni hp 20 albanesi 20 v-up skills human flag tenuta frontale 20'' x 3 laterale 15'' x 3 addome laterale 6 x 3 tuck 5'' x 3 full 5'' x3 RND 1 pull up 10 pus....

CROSSFIT 2 rnd 10 calorie 10 swing bar 10 ring row 10 ball thruster 10 steps for time 100 d.u. / 200 s.u. 1 rope climb / floor r.c. 50 america swing 1 rope climb 50 box jump / steps 1 rope climb 50 wall ball 1 rope climb 30......................... CALISTHENICS h.p + oscillazioni 30'' + 10 + 15'' + 5 x 4 rest 30'' 3 x 10 ktc parallele superman + iperex 30'' + 10 + 15'' + 5 x 4 10' skill german hang ( minor tempo possibile ) round 1 20 wide pull up 20 dip one bar 30 ...