Workout of the Day

September 21, 2017

 

 

CROSSFIT

 

tabata core

prono plank + superman 

 

for time              t.c. 25'

600 m run

 

2rnd

40 x lunger front rack       rx 40 / 25 kg

30 x kipp pull up                      

40 x wall ball                       rx 9 / 6 kg

30 x snatch one arm

 

150 x jumping rope

 

 

CALISTHENICS

 

30'' x hollow position + 10 x v-up    x 4             rec 30''

30'' x superman + 10 x back extension   x 3 

 

4 x pull up + 15'' x isom + 2 x pull up   x 4 

4 x dip + 15'' x isom + 2 x dip     x 4                               rec 45''

6 x pish up + 15'' x isom + 4 x push up   x 4 

 

pull up narrow  6 x 3

dip 2 box  12 x 3                                                             rec 30''

push up 2 cambi ( wide - diamond )  8 x 3

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INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

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Indirizzo:

Associazione sportiva dilettantistica streetwork team

via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli