workout of the day

December 14, 2017

 

CrossFit

Strength

Shoulder press
3-3-3

Push press
3-3-3

 

METCON

10 rounds for time:

2 rope climbs
6 barbell turkish get ups 45/35

8 wall ball  rx 9/6kg

12 V-ups

 

CALISTHENICS

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4    x 2 set    rec 1'

hollow position + v-up

 

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2      x2 set             rec 1' 30''

pull-up + push up

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set               //

dip + french press

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set              //

reverse pull-up + dip one bar

 

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom

 

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INDIRIZZO
MAPPA

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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