WOD


COACH CLAUDIO CIOLLI

CROSSFIT

1.

warm up

3 rnd nft

30 du / 60 su

10 sit up

10 steps

10 dl ball

2.

5 rounds for time of:

5 box jump

5 high pull kb

5 clean ball @9/6

5 wall ball

100-m sprint

Rest 1'

REST 5'

3.

21-15-9

calorie

dip

t2b scaled ktc

CALISTHENICS

tabata core

hp + oscillazioni

skill

30'' x handstand casetta

30'' x handstand pancia al muro x3 rest 30''

30'' x handstand 3 appoggi

4 x muscle up / pull up x3 rest:1'

6x pull up 3 changes //

6x reverse narrow pull up l-sit //

6x bar dip //

12x push up archer deficit //

20x squat //

10x pistols //


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