WOD

coach claudio ciolli

Crossfit

1.

warm up

3 rnd nft

1' hp

10 dl @20/15

10'' hs

10 knees push up

2.

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts @80/50 inter. @60/40 sc. @50/35

Handstand Push-Ups sc. v-push up

rest 5'

3.

AMRAP in 8 minutes

2 Ring Muscle-Ups / sc. 4 pull up

4 ring dip / sc. 4 dip paralellele

6 burpees

Calisthenics

core

10+10''-15+15''-10''+10+10'' x3

hp + v-up

skill

back lever

20'' tuck x3

10'' one leg x3 int. adv.

max'' full x3 adv

rnd rest 30''-1' ogni volta che ti fermi

pull up 20 | 15 | 10

dip 20 | 15 | 10

push up 20 | 15 | 10

squat 20 | 15 | 10

pistols 20 | 16 | 10

alterna il grip