Workout of the Day

October 12, 2018

 

 

CROSSFIT

 

warm up 

3 rnd not for time

100 m run

5 x snatch push press  @ 20 / 15

5 x ohs 

10 x knees push up 

 

amrap  ( with a partner ) in 25'

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

7 x burpees over the bar

( partner : du / su )

 

( atleta " a " completa il round mentre l'atleta " b " lavora con la corda, poi si da il cambio )

 

CALISTHENICS

 

hp 1' x 4      rest 20''

dragon flag 6 x 3   rest 30''

 

ice cream 6 x 3

pull down 6 x 3

tuck front lever 20'' x 3

one leg front lever 10'' x 3       rest 30''

straddle / full front lever ( atleti avanzati ) 10'' x 3

 

pull up ring 6 x 4

bulgarian dip / one bar 6 x 4    rest 45''

push up alligator 10 x 4 

gradoni + peso 14 x 4 

 

french press 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