WOD

May 28, 2018

 

CrossFit

 

warm up

3 rnd not for time

20 du / 40 su

10 air squat

10 shoulder press@20/15

10 elbow rotation

 

“GRACE”

For Time

30 Clean-and-Jerks @60/43       scaled @50/35 kg

 

rest:5'

 

for time

24 burpees
24 lunges
24 calorie bike
24 push up hr
24 calorie row
24 sit ups
24 du scaled 48su
24 air squat jump

 

Calisthenics

tabata core

 

20'' x front lever

6x dragon flag        x3 set  rest 30''

30''x iperex

 

Pull up (regular/reverse)+ Pistols  10-9-8-7-6-5-4-3-2-1

 

Push up (wide/narrow) + Squat jump  20-18-16-14-12-10

 

6x Dip ring x3  rest 45''

6x handstand push up deficit  //  //

10x franch press //   //

 

 

 

 

 

 

 

 

 

 

 

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

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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