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

Workout of the Day

June 6, 2018

 

CROSSFIT

 

 MURPH ( round )

 

fot time 

1600 m run

5 rnd 

20 x pull up

40 x push up

60 x squat 

1600 m run 

 

( intermediate option )

1/2 MURPH ( round )

 

for time 

800 m run 

5 rnd 

10 x pull up

20 x push up

30 x squat

800 m run

 

 

CALISTHENICS

 

h.p. 30'' + 10 x albanesi x 4    rest 20''
superman 30'' x 3 

 

hs 3 appoggi 20''  x 3
hs pancia al muro  20'' x 3
hs libero/ schiena al muro  max'' x 3          rest 30''
hspu 6 x 3

 

rnd 
40 x pull up 
50 x dip
60 x push up
70 x affondi

 

alternated grip

 

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