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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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TZNAME:CEST
DTSTART:20160327T010000
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TZOFFSETFROM:+0200
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DTSTART:20161030T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
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DTSTART:20171029T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160402
DTEND;VALUE=DATE:20160403
DTSTAMP:20260404T013102
CREATED:20160401T220104Z
LAST-MODIFIED:20160331T095743Z
UID:1251-1459555200-1459641599@www.crossfitsegrate.com
SUMMARY:SABATO 02/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n3 Rounds of:\n30 Synchronized Down& Up\n30 Synchronized KB American Swing @ 24/16 Kg\n30 Synchronized KB Goblet Squat @ 24/16 Kg\nCash out: 100 sit-up
URL:http://www.crossfitsegrate.com/event/sabato-02042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160404
DTEND;VALUE=DATE:20160405
DTSTAMP:20260404T013102
CREATED:20160403T220113Z
LAST-MODIFIED:20160403T132822Z
UID:1252-1459728000-1459814399@www.crossfitsegrate.com
SUMMARY:LUNEDI 04/04/2016
DESCRIPTION:WARM UP \nWL\nSquat Snatch – 1RM of the day \nWOD\nAMRAP 12’:\n10 OHS @ 35/25Kg\n8 Back rack Lunges @ 35/25Kg\n6 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-04042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160405
DTEND;VALUE=DATE:20160406
DTSTAMP:20260404T013102
CREATED:20160404T220112Z
LAST-MODIFIED:20160404T174747Z
UID:1254-1459814400-1459900799@www.crossfitsegrate.com
SUMMARY:MARTEDI 05/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: EMOM 12’\nMin1 HS Hold back to the wall – 30”\nMin2  sit up  15 \nWOD:\n6 Intervals 1’ON\, 1’OFF\n20 DU/s 20” SUs\n12 Air Squat\nME Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-06042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160406
DTEND;VALUE=DATE:20160407
DTSTAMP:20260404T013102
CREATED:20160405T220159Z
LAST-MODIFIED:20160405T111819Z
UID:1255-1459900800-1459987199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 06/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nGYM STRENGTH & BB STRENGTH\nA1- Good Morning 3 x 8@ climbing\nA2- Hollow Body hold for 30”\nA3- Superman hold 30”\nRest 60” \nWOD\n3 INT 3′ ON – 3′ OFF\n500mt Row\n25 alt arm DB Snatch @ 20/10 kg
URL:http://www.crossfitsegrate.com/event/giovedi-07042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160407
DTEND;VALUE=DATE:20160408
DTSTAMP:20260404T013102
CREATED:20160406T220132Z
LAST-MODIFIED:20160406T184732Z
UID:1253-1459987200-1460073599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 07/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Thruster from  the ground – 5 x 4 @ climbing weight\nA2- ring row 5 x 8\nRest 45” \nWOD:\n7 Rounds of:\n7 pull up\n7 Power Clean & Push Jerk @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/martedi-05042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160408
DTEND;VALUE=DATE:20160409
DTSTAMP:20260404T013102
CREATED:20160407T220116Z
LAST-MODIFIED:20160407T160752Z
UID:1256-1460073600-1460159999@www.crossfitsegrate.com
SUMMARY:VENERDI 08/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nDEADLIFT:\n5X5 CLIMBING\nWOD:\nAMRAP 10′\n10 PW Snatch @ 45/30 KG\n10 Wall Ball @ 20/14lbs
URL:http://www.crossfitsegrate.com/event/venerdi-08042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160409
DTEND;VALUE=DATE:20160410
DTSTAMP:20260404T013102
CREATED:20160408T220101Z
LAST-MODIFIED:20160407T161020Z
UID:1261-1460160000-1460246399@www.crossfitsegrate.com
SUMMARY:SABATO 09/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n2’ to establish:\n(at the same time)\nMember 1 – Max Reps Push Press @ 40/30Kg\nMember 2 – Max Reps Burpees\n-rest 2’-\n5’ AMRAP:\n10 Power Clean @ 40/30Kg\n10 Box Jump Overs\n(switch every round)\n-rest 2’-\n5’ AMRAP:\n10 SDHP @ 40/30Kg\n20 Lateral Jump over the BB\n-rest 2’-\n2’ to establish:\n(at the same time)\nMember 2 – Max Reps Push Press @ 40/30Kg\nMember 1 – Max Reps Burpees
URL:http://www.crossfitsegrate.com/event/sabato-09042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160411
DTEND;VALUE=DATE:20160412
DTSTAMP:20260404T013102
CREATED:20160410T222808Z
LAST-MODIFIED:20160410T123101Z
UID:1263-1460332800-1460419199@www.crossfitsegrate.com
SUMMARY:Lunedì 11 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL: Clean Pull + Squat Clean – \n1 +1 x 10 Sets @ climbing weight \nWOD “Ladder Elisabeth” \nAMRAP 8’ Ladder Up 2-4-6-8-… \nSquat Clean @ 60/40Kg \nRing Dip or push ups
URL:http://www.crossfitsegrate.com/event/lunedi-11-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160412
DTEND;VALUE=DATE:20160413
DTSTAMP:20260404T013102
CREATED:20160411T220104Z
LAST-MODIFIED:20160412T074257Z
UID:1264-1460419200-1460505599@www.crossfitsegrate.com
SUMMARY:MARTEDI 12/04/2016
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Weighted Step Up  4 x 8+8\nA2- Strict Chin up 4 x 8\nRest 60” \nWOD\n3 Rounds:\n400mt Run\n15 Push Jerk @ 50/35 Kg\n15  Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-12042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160413
DTEND;VALUE=DATE:20160414
DTSTAMP:20260404T013102
CREATED:20160412T223421Z
LAST-MODIFIED:20160412T192158Z
UID:1265-1460505600-1460591999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 13/04/2016
DESCRIPTION:10’ Groups Dynamics & Mobility with:\nGYM:  \n4 set for quality of:\n5 Wall Climb\n5 TTB Strict or K2C Strict\n30-40 DU or 45” attempt\n-no rest \nWOD:\n4 Intervals 1’30”ON\, 1’30”OFF\nAMRAP\n10 OH  Lunges @ 40/25 Kg\n10 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-13042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160414
DTEND;VALUE=DATE:20160415
DTSTAMP:20260404T013102
CREATED:20160413T220157Z
LAST-MODIFIED:20160411T103732Z
UID:1266-1460592000-1460678399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 14/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nEMOM 16’\nOdd Deadlift – 3 Reps @ climbing weight\nEven Plank Hold- 20-30” \nWOD\nFor time:\n50 Cal Row\n25 Hang Power Snatch @ 50/35 kg\n12 Push Up H/off
URL:http://www.crossfitsegrate.com/event/giovedi-14042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160415
DTEND;VALUE=DATE:20160416
DTSTAMP:20260404T013102
CREATED:20160414T220142Z
LAST-MODIFIED:20160414T200228Z
UID:1267-1460678400-1460764799@www.crossfitsegrate.com
SUMMARY:VENERDI 15/04/2016
DESCRIPTION:WARM UP: 10′ group dynamics & mobility \nWOD: \n10 INT 1’30” ON 1’30” OFF\n10 KB SWING@24/16 KG\n10 PUSH PRESS@ 45/25 KG\nME Air Squat/ sit up alternating every round \n 
URL:http://www.crossfitsegrate.com/event/venerdi-15042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160416
DTEND;VALUE=DATE:20160417
DTSTAMP:20260404T013102
CREATED:20160415T220147Z
LAST-MODIFIED:20160411T104540Z
UID:1268-1460764800-1460851199@www.crossfitsegrate.com
SUMMARY:SABATO 16/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nCash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep)\nComplete\, switching as needed:\n2 Rounds of:\n20 Hang Power clean @ 50/35 Kg\n30 K2E\n40 Box Jump Overs
URL:http://www.crossfitsegrate.com/event/sabato-16042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160418
DTEND;VALUE=DATE:20160419
DTSTAMP:20260404T013102
CREATED:20160417T221038Z
LAST-MODIFIED:20160417T141424Z
UID:1271-1460937600-1461023999@www.crossfitsegrate.com
SUMMARY:Lunedì 18 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH \nA1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight \nA2- L Sit or Tuck Hold hang on bar 4 x 20-30” \nWOD For Time: \n50 Wall Ball @ 9/6 Kg \n40 Power Snatch @ 35/25 Kg \n30 Burpees \n20 TTB
URL:http://www.crossfitsegrate.com/event/lunedi-18-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160419
DTEND;VALUE=DATE:20160420
DTSTAMP:20260404T013102
CREATED:20160418T220124Z
LAST-MODIFIED:20160418T171738Z
UID:1273-1461024000-1461110399@www.crossfitsegrate.com
SUMMARY:MARTEDI 19/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM:\nSKILLS: SKIN THE CAT \nWOD:\n5 Rounds of:\n14 Alt arm KB Snatch @ 24/16 Kg\n40 DU or 120 SU
URL:http://www.crossfitsegrate.com/event/martedi-19042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160420
DTEND;VALUE=DATE:20160421
DTSTAMP:20260404T013102
CREATED:20160419T220159Z
LAST-MODIFIED:20160419T162313Z
UID:1274-1461110400-1461196799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 20/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nHang Power Clean – 2RM of the day in 12’ \nWOD:\n15-9-6-3 Reps of:\nPush Up h/off\nHang Power Clean @ 60/40Kg\nBox Jump
URL:http://www.crossfitsegrate.com/event/mercoledi-20042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160421
DTEND;VALUE=DATE:20160422
DTSTAMP:20260404T013102
CREATED:20160420T220125Z
LAST-MODIFIED:20160421T111724Z
UID:1275-1461196800-1461283199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 21/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Ring Row – 4 x 10\nA2- Back Squat – 4 x 5\nA3- Superman Hold 4 x 30” \nWOD\nAMRAP 10′\n7 Deadlift @ 80/55 Kg\n9 Pull Up\n21 Abmat Sit Ups
URL:http://www.crossfitsegrate.com/event/giovedi-21042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160422
DTEND;VALUE=DATE:20160423
DTSTAMP:20260404T013102
CREATED:20160421T220111Z
LAST-MODIFIED:20160421T193709Z
UID:1276-1461283200-1461369599@www.crossfitsegrate.com
SUMMARY:VENERDI 22/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n5 Rounds of:\n30” ME Med Ball Clean @ 9/6Kg\n30” Rest\n30” ME KB Swing @ 24/16 Kg\n30” Rest\n30” ME Push Ups\n30” Rest\n30” ME DU\n30” Rest\n30” Lunges\n30” Rest
URL:http://www.crossfitsegrate.com/event/venerdi-22042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160423
DTEND;VALUE=DATE:20160424
DTSTAMP:20260404T013102
CREATED:20160422T220148Z
LAST-MODIFIED:20160419T163428Z
UID:1277-1461369600-1461455999@www.crossfitsegrate.com
SUMMARY:SABATO 23/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\n30 Burpees Pull Up\n60 Cal Row\n90 Front Squat (from the ground) @ 40/25 Kg\n60 Cal Row\n30 Burpees Pull Up\n-one member work at time\, switching as needed
URL:http://www.crossfitsegrate.com/event/sabato-23042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160425
DTEND;VALUE=DATE:20160426
DTSTAMP:20260404T013102
CREATED:20160424T220143Z
LAST-MODIFIED:20160422T101836Z
UID:1280-1461542400-1461628799@www.crossfitsegrate.com
SUMMARY:LUNEDI 25/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nWL\nEMOM 10′\nHANG POWER SNATCH + POWER SNATCH @ CLIMBING \nWOD\n“Nancy”\n5 Rounds of:\n400mt Run\n15 OHS @ 40/30 kg
URL:http://www.crossfitsegrate.com/event/lunedi-25042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160426
DTEND;VALUE=DATE:20160427
DTSTAMP:20260404T013102
CREATED:20160425T220152Z
LAST-MODIFIED:20160422T102018Z
UID:1281-1461628800-1461715199@www.crossfitsegrate.com
SUMMARY:MARTEDI 26/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH:\nDeadlift – 1RM of the day in 20’ \nWOD: @65-75% 1RM just found complete\n7 Rounds:\n5 Deadlift\n13 Push Up\n9 Box Jump
URL:http://www.crossfitsegrate.com/event/martedi-26042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160427
DTEND;VALUE=DATE:20160428
DTSTAMP:20260404T013102
CREATED:20160426T220148Z
LAST-MODIFIED:20160422T102156Z
UID:1282-1461715200-1461801599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 27/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nMIDLINE\n4 Sets\, no rest b/w exercises:\n30 Mountain Climber\n20 abmat sit ups\n10 Tuck Crunch \nWOD\nEvery 5’ for 4 Rounds\, complete:\n500mt Row AFAP\n10/15 KB Russian Swing @ 32/24 Kg\n15/30 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-27042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160428
DTEND;VALUE=DATE:20160429
DTSTAMP:20260404T013102
CREATED:20160427T220103Z
LAST-MODIFIED:20160427T193004Z
UID:1283-1461801600-1461887999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 28/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Close Grip Bench Press 4 x 6 \nA2- Chin Up 4 x 6 \nA3- DB Walking Lunges 4* 10 mt \nWOD\nAMRAP 7’\nBurpees
URL:http://www.crossfitsegrate.com/event/giovedi-28042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160429
DTEND;VALUE=DATE:20160430
DTSTAMP:20260404T013102
CREATED:20160428T220122Z
LAST-MODIFIED:20160422T102512Z
UID:1284-1461888000-1461974399@www.crossfitsegrate.com
SUMMARY:VENERDI 29/04/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\nAMRAP 20’:\n200mt Run\n15 Box Jump Overs\n10 Hang Power Clean @ 40/25 Kg\n200mt Run\n50 Air Squat\n200mt Run\n15 KB Swing @ 24/16 Kg\n10 Push Press @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-29042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160430
DTEND;VALUE=DATE:20160501
DTSTAMP:20260404T013102
CREATED:20160429T220124Z
LAST-MODIFIED:20160430T084701Z
UID:1288-1461974400-1462060799@www.crossfitsegrate.com
SUMMARY:SABATO 30 APRILE
DESCRIPTION:TEAM WOD OF 2 – SWITCH AS NEEDED \nDOUBLE “JACKIE”\n2000 mt row\n100 Thruster 20/15 kg\n60 Pull Up \n  \n 
URL:http://www.crossfitsegrate.com/event/sabato-30-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160502
DTEND;VALUE=DATE:20160503
DTSTAMP:20260404T013102
CREATED:20160501T224052Z
LAST-MODIFIED:20160501T201826Z
UID:1289-1462147200-1462233599@www.crossfitsegrate.com
SUMMARY:Lunedì 2 Maggio
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH: \nA1- Back Squat 4 x 2 @ AHAP \nA2- Hollow Body Hold 4 x 30” accumulated \nA3- DB Wind Mill 4 x 6+6 \nWOD: AMRAP 14’: \n6 HSPU \n9 Pull Up \n12 KB Swing @ 24/16Kg
URL:http://www.crossfitsegrate.com/event/lunedi-2-maggio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160503
DTEND;VALUE=DATE:20160504
DTSTAMP:20260404T013102
CREATED:20160502T220246Z
LAST-MODIFIED:20160502T192227Z
UID:1293-1462233600-1462319999@www.crossfitsegrate.com
SUMMARY:MARTEDI 03/05/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYMNASTICS:\nRope Climb Review\nEMOM 10′\nOdd Rope climb 1 rep\nEven abmat sit up 12 reps \nWOD:\n3 Rounds for time:\n7 Deadlift @ 80/55 kg\n14 Box jump\n21 Wall Ball\n400mt run
URL:http://www.crossfitsegrate.com/event/martedi-03052016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160504
DTEND;VALUE=DATE:20160505
DTSTAMP:20260404T013102
CREATED:20160503T220441Z
LAST-MODIFIED:20160503T154150Z
UID:1294-1462320000-1462406399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 04/05/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nA- Hang Clean Pull + Hang Power Clean – 3 + 2 x 8 sets @ climbing \nWOD:\n3 Intervals 3’ON\, 2’OFF\nAMRAP\n10  Burpees\n15 Alt Arm DB Snatch @ 20/10 kg\n20 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-04052016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160505
DTEND;VALUE=DATE:20160506
DTSTAMP:20260404T013102
CREATED:20160504T220153Z
LAST-MODIFIED:20160504T095915Z
UID:1296-1462406400-1462492799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 05/05/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nSTRENGTH & GYM STRENGTH:\nA1- Floor Press 4 x 8\nA2- Floor Wiper 4 x 10\nA3- Superman Hold 4 x 30” \nWOD:\nFor Time:\n100 Thruster @ 35/25 Kg\n-Every minute perform 5 Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-05052016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160506
DTEND;VALUE=DATE:20160507
DTSTAMP:20260404T013102
CREATED:20160505T220116Z
LAST-MODIFIED:20160502T101845Z
UID:1297-1462492800-1462579199@www.crossfitsegrate.com
SUMMARY:VENERDI 06/05/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n5 Rounds of:\n30” Bear crawl (10mt shuttle)\n30” Rest\n30” Push up H/Off\n30” Rest\n30” Abmat Sit ups\n30” Rest\n30” 1arm-KB Swing (switch arm every reps) @ 24/16 Kg\n30” Rest\n30” Bear crawl (10mt shuttle)\n30” Rest\n30” Plank hold on hands\n30” Rest
URL:http://www.crossfitsegrate.com/event/venerdi-06052016/
END:VEVENT
END:VCALENDAR