workou of the day

April 16, 2018

 

CrossFit

 

warm up

3 rnd not for time

10 ohs @20/15

10 push up hr

100m run 

 

For Time

round 1

25 pull ups
50 burpees (scaled push up hr)
25 overhead squats 40/25 kg (scaled back squat)
50 box jumps 
25 dip

 

round 2

12 pull ups
24 burpees (scaled push up hr)
12 overhead squats 40/25 kg (scaled back squat)
24 box jumps 
12 dip

 

round 3

6 pull ups
12 burpees (scaled push up hr)
6 overhead squats 40/25 kg (scaled back squat)
12 box jumps 
6 dip

 

Calisthenics

tabata core

 

30'' x handstand casetta

30'' x handstand pancia al muro                x3   rest 30''

30'' x handstand 3 appoggi

 

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx                 //

6x reverse narrow pull up    //

6x bar dip  //

12x push up archer  //

20x squat  //

10x pistols  //

 

 

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ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

10.00 - 16.00

 

 

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