WOD

coach claudio ciolli

CrossFit

1.

warm up

3 rnd nft

30'' du/su

10 thruster @20/15

10 ring row

10 steps

2.

FRAN

21-15-9 Reps For Time

Thrusters rx @43/30 sc. @30/20

Pull-Ups

rest 5'

3.

EMOM 12'

20 lunges db

15 push up hr

10 box jump

Calisthenics

core

4 rnd rest tra rnd 1'

6 dragon flag

8 weighted sit up

45'' hp

10 hp oscillazioni

skill

front lever

20'' tuck x3

20'' one leg x3 int. adv.

max'' full x3 adv

4 tuck pull up x3 adv

zavorrato

rest 1'

pull up 5x5

dip 5x5

hspu deficit 5x5

deficit push up 12x5

curl db 12 x3

french press 12 x3