Workout of the day

October 10, 2018

 

 

CROSSFIT

 

warm up

3 rnd not for time

1' x hp

3 x sumo dl + 3 x high pull + 3 x sumo dl high pull @ 20 / 15

8 x french press

10 x kett. swing 

 

for time

21 - 15 - 9 rep

sumo dl high pull  

american swing 

dip ring ( scaled bar )

 

rx @ 50 / 30 - int. @ 40 / 25 - scaled @ 30 / 20 kg

 

" accessory Work " 

5 x rope climb

 

 

CALISTHENICS

 

30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx  x 3 rest 30''

strict t2b gambe larghe 8 x 3  rest 20''

iperex 10 x 3

 

skill

frog stand 20'' x 3

pseudo planche 20'' x 3       rest 30''

tuck planche 20'' x 3

staddle / full planche ( atleti avanzati ) 10  x 3

 

m.u. 4 x 4

push up in spinta 8 x 3       rest 1'

russian dip 4 x 3

hspu 6 x 3

 

curl ring 10 x 3

dip 2 box 10 x 3         rest 30''

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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