CrossFit

AMRAP 7'

100m run speed

10x sit up

6x knees bar

AMRAP 7'

3-6-9-12- ecc...

deadlift

handstand push up

AMRAP 7'

3-6-9-12- ecc...

front squat

push up

CALISTHENICS

tabat core hollow position + prono plank

6x wide pull up      x3 rec30''

6x dip ring            x3 rec 30'...

CrossFit

AMRAP 12'

2-4-6-8-10- ecc...

clean

push jerk

EMOM 21'

4x ring muscle up/pull up

6x front squat

6x handstand push up

CALISTHENICS

tabata core mix

ROUND

pull up            40|5|30|5|20|5

dip                   50|5|40|5|10|5            alterneted grip...

CrossFit

4 RND FOR TIME

8x toes to bar

10x sit up butterfly

50x jumping rope

FOR TIME

21-18-15-12-9-6-3

power clean

burpees

lunges overhead 

CALISTHENICS

hollow position    4x1'     rec20''

100xpull up                                 alterneted grip...

CrossFit

For Time

300/200/100 x Run

40/30/20 x Toes to bar

Emom 12'

2 x rope climb

6x snatch

8 x wall ball

AMRAP 12'

10x push up

4 x ring muscle up/pull up

Calisthenics

Dragon flag 6                                 x4  rec 1'...

CrossFit

tabata l-sit+v-up ball

EMOM 15'

6X clean

4x ring muscle up/pull up

40x jumping rope/jack

For Time

6x rope climb

10x pull up

20x dip ring over

50x air squat

CALISTHENICS

6x dragon flag    x4 rec 30''

6x crunch larale spalliera   x4   rec 30''

8x clock bar...

CrossFit

AMRAP 5'

10x sit up

10x toes to bar

RND FOR TIME

30-20-10-5

Deadlift  

Back squat

EMOM 15'

5x pull up + 6 push up

8 wall ball + 8 swing

CALISTHENICS

Tabata core mix

6x muscle up/pull up             

20x sit up...

CrossFit

3Rnd for Time

200m x run 

10x toes to bar

10x sit-up

30"x prono plank

Amrap 10'

6x deadlift

6x hand stand push up

8x clean ball

Amrap 10'

6x power clean

6x overhead squat

8x push press dumbell

Calisthenics

Core mix a terra

pull-up+dip+push-up+ handstand push-up 

6+6+8+6 x4 rec...

CrossFit

tabata core l-sit+sit up 

Time cap 40'

50x deadlift

50x burpees

50x clean ball

50x push press dumbell

50x box jump

50x wall ball

Calisthenics

Hollow position + prono plank 4x 1' rec 30"

pull-up 6 

pull-up narrow 6

pull-up reverse wide 6 

pull-up dx/sx 6          + 20"rec+ m...

CrossFit

tabata core mix 

tabata squat bumper+ overhead lunges bumper

Emom 20'

3x thruster

4x pull-up

5x front squat

6x push press

Calisthenics

libretto gambe tese 10x4 

albanesi 10x 4 piedi su ball

pull-up one arm 6x4       rec 45"

push up one arm 8x4 

pull-down 6x4

push...

CrossFit

4Rnd for time

10x sit-up

60x jumping rope

10x toes to bar 

20x jumpig jack

Amrap 10'

5x clean

5x pull-up

10x wall ball

Rnd for time

30x squat

20x push up

30x lunges jump

20x swing kettle

Calisthenics

v-up 10                       rec 20"...

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