Workout of the Day

April 23, 2018

 

CROSSFIT

 

3 rnd not for time
50 x s.u.
6 x cluster @ 20 / 15
20'' x l-sit bar

 

for time

1 k run

30 x thruster    @ 40 / 25 kg

600 m run

30 x t2b  ( scaled k.t.e. )

400 m run

30 x push up h.r.

200 m run

30 x power clean

 

accessory work

curl bar 6 x 4    rest 1'

 

 

CALISTHENICS

 

15'' x l-sit bar + 6 x t2b  x 4    rest 30''

iperex 30''x 4    rest 20''

 

handstand 3 appoggi 30'' x 4

hs pancia al muro 20'' x 3

hs libera/ schiena al muro 20'' x 3                   rest 30''

hspu 4 x 3  

 

pull up 3 cambi 8 x 4 

dip ring / bar 8 x 4                        rest 30''

push up 3 cambi 15 x 4 

curl anelli 10 x 3

air squat 20 x 4

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli