Workout of hte Day

November 3, 2018

 

 

CROSSFIT

 

warm up

2 rnd nft

5 x pull up / ring row

8 x knees push up

10 x steps 

40 x s.u.

 

skill 10' bar muscle up

 

amrap 20'

5 x bar m.u. - int. 6 x c2b - scaled 6 x pull up

8 x push up h.r.

13 x box jump - scaled steps

21 x d.u. - scaled 30 x s.u.

 

accessory

french one arm db 10 + 10 x 3  rest 1'

 

 

CALISTHENICS

 

h.p. + v-up gambe alternate

10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 4 

superman + iperex

10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 4 

 

skill human flag

tenuta frontale 20'' x 3

tenuta laterale 20'' x 3

knees da tenuta laterale  6 + 6 x 3   int. - adv

tuck 10'' x 3   adv.

 

"zavorrato"

 

pull up 8 x 4

dip 8 x 4                      rest 1'

 

push up deficit 12 x 4        rest 1'

 

dip 2 box 10 x 3

rev narrow pull up 4 x 3     rest 45'' 

affondi + peso 14 x 3

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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