WOD

September 15, 2018

 

Coach Claudio Ciolli

CrossFit

 

1.

warm up

800-600-400

run

30'' hp

30'' prono plank

10 v up

10 superman

 

2.

Tabata day

 

1

sit up

 

2

air squat

 

3

box jump overs

 

4

ring pull up

 

5

push up hr

 

6

dip

 

Calisthenics

40-30-20-10

oscillazioni hp

15'' l-sit bar

 

Human flag

30'' tenuta laterale x3 r 30''

15' tenuta frontale hf x3 r 30'' 

15'' tenuta laterale palo a terra x3 r 30''

10'' tenuta laterale tuck x3 r 30'' onlly advanced athlete

 

10-8-6-4-2

pull up + push up

 

16-14-12-10-8

dip + tiger push

 

3 rnd rest tra ogni esercizio 45''

6 pull up 3 cambi

12 push up 3 cambi

6 russian dip

 

3 rnd

12 squat

10 lunges 

8 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