WOD

COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

600-400-200

run

5 front squat @20/15

5 push press

5 thruster

5 good morning

10'' hs

2.

For Time

20 Thrusters @50/30 intermedio @40/25 scaled @30/20

20 Burpees

20 Cluster

20 Sit-Ups

20 Shoulder-to-Overheads

20 Push-Ups

20 Overhead Squats

20 Handstand Push-Ups

20 back squat

20 Squats jump

CALISTHENICS

core

30'' hp + 10 v-up x4 rest 30''

5 l-sit to t2b x4

1' prono plank x3

skill

15'' tenuta laterale al palo human flag a terra x3 rest 30''

10 '' tenuta hf frontale x3

5'' tenuta laterale tuck hf x3 atleti avanzati

6 pull up 3 cambi x3 rest 45''

12 push up 3 cambi x3

6 archer pull up /wide x3

6 arhcer push up x3

6 reverse narrow pull up x3

6 reverse push up x3

10 pistols x3

10 lunges db x3