WOD

October 6, 2018

 COACH CLAUDIO CIOLLI

CROSSFIT

 

1.

warm up

3 rnd nft

30 du / 60 su

10 sit up

10 steps

10 dl ball

 

2.

5 rounds for time of:

5 box jump

5 high pull kb

5 clean ball @9/6

5 wall ball

100-m sprint

Rest 1'

 

REST 5'

 

3.

21-15-9

calorie

dip

t2b scaled ktc

 

 

 

CALISTHENICS

 

tabata core

hp + oscillazioni

 

skill

30'' x handstand casetta

30'' x handstand pancia al muro                x3   rest 30''

30'' x handstand 3 appoggi

 

4 x muscle up / pull up       x3    rest:1'

6x pull up  3 changes                //

6x reverse narrow pull up l-sit    //

6x bar dip  //

12x push up archer  deficit //

20x squat  //

10x 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