CrossFit 2 rnd 10 sit up 10" hs 10 knees push up 5 shoulder press Emom 10' 4 shoulder press @ 40% 1 rm Ft 20 db snatch 15 hs.................................... Calisthenics tabata core hp+ oscillazioni tabata 2 pull up 3 cambi + curl man tabata 3 push up + flo.................................. #crossfit #boxaroma #streetworkout #streetwork

CrossFit 2 rnd 20" hp 5 fs 20" hs 5 push press Emom 10' 6 hspu Amrap 15' 8/15 ring................................ Calisthenics 10x4 v-up rest 20" 15x4 iperex Skill Flag 20"x3 frontale max"x3 tuck max"x3 straddle round pull up ............................. #crossfit #streetworkout #boxaroma #streetwork #calisthenics

CrossFit 2 rnd 200 run 10 sit up 10 swing bar 10 thruster Emom 10' 8 pull up 4 RFT 21............................. Calisthenics 20"+ 20" x4 hp + superman rest 30" 5+ 5 x4 oscillazioni + v-up Skill planche 20"x3 frog stand 20"x3 pseudo max"x3 tuck 1-3-5-3-1 x3 pull up rest 20" rest 1:30" 2-4-6-4-2 ........................' #crossfit #boxaroma #streetworkout #streetwork #calisthenics

CrossFit 2 rnd 20 du/60 su 10 knees push up 5 ohs 5 ps FT 10-10 @ 50% Bw rest 1' 8-8 @60% Bw 6-6 @70% Bw Floor Bench press AMRAP 15' 2 Overhead Squats @40/25 @30/20 @20/15 4...................................... Calisthenics 10 x4 t2b rest 30" 10"x3 l-sit Skill Back lever 20"x3 tuck 20"x3 one leg 20"x3 straddle/full 6x5 ............................ #crossfit #boxaroma #streetworkout #streetwork #calisthenics

CrossFit 2 rnd 200 run 30" hp 10 dl 10 fs 10 knees push up Emom 10' 4 fs @50% 1 rm Amrap 15' 5 dl....................................... Calisthenics 1'x3 prono plank 6+3"x3 albanesi front lever 20"x3 tuck 20"x3 one leg max"x3 straddle/full 6x6 wide pull up - reverse pull up rest 45" 8x6 wide push up- rev push up 6x6 fre...................................... #crossfit #boxaroma #streetworkout #streetwork #calisthenics

CrossFit 2 rnd 20 mountain climb 10 sit up 5 dl 5 pc 5 push press 10 swing Emom 10' 6 deadlift @ 50% 1 rm 5 Rft 400-m run 7 clean ..................................... Calisthenics 30" + 15" x4 hp + prono lat rest 20" 30" + 10 x3 superman + iperex skill HS 30"x3 pancia muro rest 20" 30"x3 schiena muro max"x 3 .................................... #crossfit #boxaroma #streetworkout #streetwork #calisthenics

CROSSFIT 2 rnd 30 d.u. / 60 s.u. 5 front squat 5 push press 5 thruster 10 knees push up for time 10-9-8-7-6-5-4-3-2-1 thruster bu......... accessory super set 6 curl bilanciere 6 French press x 4 rest 1' CALISTHENICS Tabata h.p. Tabata superman German hang 5 x 20'' ace cream 4 x 8 pull down 4 x 6 rest 30'' hspu 4 x 6 rest 1' a circuito x 3 rest 30'' 6 wide pull up 6 pull u.......... a circuito x 3 rest 30'' 10 wide pu........... " IL RESTO DEI WOD LI

CROSSFIT 2 rnd 30 j.j. 30'' h.p. 10 deadlift 10 push press EMOM 10’ 6 push press @ 40% 1rm Emom 18’ 40’’ on - 20’’ off Max cal........... CALISTHENICS 30'' h.p. + 10 oscillazioni x 3 rest 20'' 30'' h.p. gambe larghe + 10 oscillazioni gambe larghe x 3 rest 20'' iperex 4 x 20 skill human flag rest 20'' 3 x 20'' tenuta frontale 3 x 20'' tenuta laterale 3 x max'' tuck 6 pull up + 20'' isom. x 4 ...........6 dip + 20'' " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

CROSSFIT 2rnd 3 snatch pull + 3 power snatch + 3 ohs + 3 squat snatch 5 sumo dl high pull 10 swing bar 10 sit up 10 knees push up Every 1’30’’ x 6 set 1 snatch pull + 1 power snatch + 1 ohs + 1 squat snatch. @ 50% 1rm squat snatch Amrap 10’ 5 sumo dl high pull 8 t2b / kte / ktc 13 push up / knees push up CALISTHENICS prono plank 3 x 1' rest 20'' tenuta laterale 3 x 30''+30'' rest 30'' skill planche rest 20'' 3 x 20'' frog stand 3 x 20'' pseudo 3 x 20'' tuck 3 x 6 pseud

CROSSFIT 2 rnd 10 calorie 10 ring row 10 lunges Emom 10’ 4 strict pull up / loop band pull up / 8 ring row 5 rft 10 db snatch 10................ CALISTHENICS h.p. 3 x 1' rest 20'' t2b 3 x 6 rest 30'' superman 2 x 1' rest 20'' skill back lever rest 20'' 3 x 20'' tuck 3 x 20'' one leg 3 x max'' straddle / full pull up 3 cambi 4 x 8 dip one bar 4 x........ .......ring curl 3 " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "