Workout of the day

December 10, 2018

 

 

CROSSFIT

 

2 rnd nft

10 x calorie

8 x dlsg   @ 20 / 15

8 x ohs

10 x knees push up

 

DLSG  rest 1'

10 - 10   60 %

8 - 8       70 %

 

( scaled 8 x 4 )

 

OHS  rest 1'

3 x 8 rep  60%

 

3rnd 

1' x du / su

1' x american swing 

1' x push up h.r.

1' rest

 

 

CALISTHENICS

 

3 rnd rest 30'' tra gli esercizi

1' x hp

10 x albanesi

20'' x l-sit bar

10 x v-up

 

skill front lever   rest 1'

20'' x tuck   x 3 

20'' x one leg  x 3   ( int - adv )

6 x pull down  x 3 

max " straddle / full  x 3   ( adv. )

 

 

circuito 30'' tra gli esercizi

6 x ring pull up

8 x pull up

8 x ring / bar dip

10 x diamond push up       x 3 

12 x push up

15 x squat

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INDIRIZZO
MAPPA

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Martedì-Giovedì

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Sabato

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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