ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

10.00-22.00

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

wod

December 27, 2018

 

coach claudio ciolli

CrossFit

WARM UP

tabata core

 

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 c2b scaled pull up

10 dumbbell hang squat snatches, right arm

5 c2b scaled pull up

 

For Time:

27-21-15-9:

Toes to Bar

After each round:

20 Calorie 

10 Front Rack  Walking Lunge  @50/35

 

Calisthenics

tabata core

30'' x handstand casetta

30'' x handstand pancia al muro                x3   rest 30''

30'' x handstand 3 appoggi

 

4 x muscle up / pull up       x3    rest:1'

6x pull up  3 changes                //

6x reverse narrow pull up l-sit    //

6x bar dip  //

12x push up archer  deficit //

20x squat  //

10x pistols  //

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