WOD

COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

3 rnd nft

50 su

1' hp

30'' superman

10 row db

10 knees push up

2.

CHELSEA

EMOM in 30 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

lavoro di 3 eserci dentro al minuto (30 giri completi)

scaled E2MOM

lavoro entro a due minuti (15 giri completi)

CALISTHENICS

core

1' hp x3 rest 30''

6 dragon flag x3

8 stric t2b x3

10 v-up x3

skill

20'' tuck front lever x3 rest 30''

15'' one leg front lever x3

10'' full front lever x3 solo atleti avanzati

rnd

pull up 20 | 15 | 10

push up 40 | 30| 20

dip 20 | 15 | 10

squat 40 | 30| 20

alterna il grip