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 //
