WOD

Coach Claudio Ciolli

CrossFit

1.

warm up

800-600-400

run

30'' hp

30'' prono plank

10 v up

10 superman

2.

Tabata day

1

sit up

2

air squat

3

box jump overs

4

ring pull up

5

push up hr

6

dip

Calisthenics

40-30-20-10

oscillazioni hp

15'' l-sit bar

Human flag

30'' tenuta laterale x3 r 30''

15' tenuta frontale hf x3 r 30''

15'' tenuta laterale palo a terra x3 r 30''

10'' tenuta laterale tuck x3 r 30'' onlly advanced athlete

10-8-6-4-2

pull up + push up

16-14-12-10-8

dip + tiger push

3 rnd rest tra ogni esercizio 45''

6 pull up 3 cambi

12 push up 3 cambi

6 russian dip

3 rnd

12 squat

10 lunges

8 pistols