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

Workout of the Day

January 2, 2019

 

 

CROSSFIT 

 

warm up 

2 rnd 

10 x calorie

30'' x hollow position

5 x power clean  @ 20 / 15

5 x thruster

8 x knees push up

 

" ANNIE "

50 - 40 - 30 - 20 - 10 rep  for time

d.u.

sit up

 

7 rnd for time

7 x power clean @ 50 / 30 - int @ 40 / 25 - scaled 30 / 20

7 x thruster  @ 50 / 30 - int @ 40 / 25 - scaled 30 / 20

7 x burpees over the bar

 

 

CALISTHENICS

 

3 rnd 40'' on - 20'' off

h.p.

ktc

prono plank

superman

 

skill handstand   rest 30''

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3

libera max '' x 3 

 

6 x pull up + 10'' x isom x 4 

6 x dip + 10'' x isom x 4                 rest 45''

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

 

curl bar + french press 8 + 10  x 3   rest 30''

 

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