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

January 7, 2019

 

CrossFit

 

2 rnd

30/60 du su

15 sit up

10 dl @20/15

10 swing bar 

10 knees push up 

 

DL   rest 1'

10 @60%

8 @70%

6 @80%

4 @90%

12 @50%

( sc 10x5 )

 

Amreps 15'

(1,2,3)-(2,4,6)-(3,6,9)-(4,8,12)......

strict pull up

push up

squat

 

Calisthenics

 

Dragon flag max"x4   rest 30"

l-sit 20"x3

 

back lever tuck 20"x3  rest 30"

back one leg 20"x3

back straddle 20"x3

full back max"x3 

 

pull up isom 20"x4   rets 40"

pull up narrow  6x3

pull up rev 6x3

 

push up isom 20"x3

push up diamond 10x3

push up alligator  8x3

 

dip isom 20"x3

french press 6x3

tiger push 8x3

 

hspu 6x4  rec 35"

 

 

 

 

 

 

 

 

 

 

 

 

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