workout of the day

April 19, 2018

 

 

 

CrossFit

 

warm up

3 rnd not for time

5 cal

10 shoulder press @20/15

10 air squat

 

Strength

Shoulder press          rest:1'
3-3-3

Push press
3-3-3

 

METCON

8 rounds for time:

10 cal
8 barbell turkish get ups 45/35
6 clean ball  rx 9/6kg

12 sit up

 

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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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