WOD

COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

50 su

10 air squat

5 muscle snatch @20/15

5 strict ktc

15'' hs

2.

Amrap 10'

5 muscle snatch @50/30 intermediate @40/25 scaled @30/20

10 box jump / scaled steps

rest 5'

3.

Amrap 10'

2-4-6-8-ecc...

t2b / scaled ktc

hadstand push up / scaled push up hr

CALISTHENICS

core

accumulate

1 rnd

2' hp

20 strict t2b

1' superman

30 twisting windmill

skill

rest 30''

20'' hs faccia al muro x 2

20'' hs talloni al muro x 2

10'' hs libera x 3

6 wide pull up x3 rest 40''

6 narrow pull up x3

6 dx/sx pull up x3

6 dip x3

6 dip one bar x3

12 french press x3

12 wide push up x3

12 diamond push up x3

12 deficit push up x3

Atleti avanzati 5kg di zavvorra durante tutto il potenziamento.