Workout of the day

February 15, 2019

 

 

CROSSFIT

 

2 rnd

20 x mountain climb

5 x squat clean

5 x shoulder press

8 x knees push up

8 x steps

 

e2mom 10' 

complex :

3 x pull up + 2 x c2b + 1 x m.u. + 1 x c2b + 2 x pull up

( int. 4 x pull up + 2 x c2b + 3 x pull up )

( sc. 8 x pull up )

 

rest 5'

 

amrap 15'

5 x squat clean @ 60 / 40 - @ 50 / 30 - @ 40 / 20

7 x hspu - casetta - v-push up

9 x box jump - steps

11 x push up h.r. - kness push up h.r.

 

 

 

CALISTHENICS

 

prono plank + tenuta laterale
30'' + 30'' + 30'' x 4   rest 20''
dragon flag 6 x 3  rest 30''

iperex 15 x 3

 

skill planche rest 1'

frog stand 20'' x 3   
pseudo planche 20'' x 3   
tuck 20'' x 3                                          rest 1'
adv tuck 15'' x 3 
straddle / full 10'' x 3     

 

pull up 3 cambi 8 x 4
tiger bar 6 x 4                             rest 45''
push up 3 cambi 12 x 4
squat 20 x 4

 

ninja warrior 1 x 3   rest 2'

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

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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