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

February 6, 2019

 

CrossFit             Coach Claudio Ciolli
warm up
3 rnd nft
30 du /60 su
10 fs @20/15
10 sit up
10 knees push up


Strength
Front Squat (5x5 @70%)
rest 2 mins

Metcon
4 Rounds for Time
20/15 cal 
20 weighted Sit Up
20/15 Deficit Push Ups 
20 steps db/kb 
20 pistols
intermedio 15 rep. - scaled 10 rep.

Calisthenics
core

10+10''-15+15''-10''+10+10''   x3

hp + v-up

 

skill

back lever

20'' tuck x3

10'' one leg x3 int. adv.

max'' full x3 adv

 

rnd rest 30''-1' ogni volta che ti fermi

 

pull up       20 | 15 | 10

dip              20 | 15 | 10

push up     20 | 15 | 10

squat          20 | 15 | 10

pistols        20 | 16 | 10

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