Workout of the Day

December 14, 2018

 

 

CROSSFIT

 

2 rnd

5 x thruster @ 20 / 15

8 x steps

5 x ring row

 

 

10' skill kipp / butterfly pull up

 

 

amrap 20'

2 x thruster @ 40 / 25 kg

2 x box jump - scaled steps

2 x pull up

2 x american swing

( int- 30 / 20 - scaled 20 / 15 )

 

 

CALISTHENICS

 

10 x oscillazioni + 30'' x h.p. + 10 x oscillazioni  x 3 rest 30''

10 x oscillazioni  + 30'' x superman + 10 x oscillazioni  x 3 

 

skill handstand  rest 45''

 

3 appoggi  20'' x 3

pancia al muro  20'' x 3

schiena al muro  20'' x 3   ( int - adv )

libera  max '' x 3   ( adv )

one arm schiena al muro  max '' x 3  ( adv )

 

10'' x isom + 4 x pull up + 10'' x isom  x 4

10'' x isom + 4 x dip + 10'' x isom  x 4               rest 1'

10'' x isom + 8 x push up + 10'' x isom  x 4 

 

affondi + isom squat 14 x 20'' x 4   rest 1'

 

 

 

 

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Indirizzo:

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

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© 2016 by Claudio Ciolli