WOD

coach claudio ciolli

CrossFit

1.

warm up

3 rnd ntf

10 cal

10 db dl

10 sn one arm

10 air lunges

2.

5 Rounds for Time inter. 4 rnd/ sc. 3 rnd

10 Man Makers

20 Dumbbell Deadlifts

30 Single-Arm Dumbbell Snatches (15 per side)

40 Single-Arm Overhead Lunges (20 per side)

50 Dumbbell Swings

Calisthenics

core

rnd

hp 2' | 1' | 30''

t2b 20| 10|5

sit up 20| 10|5

skill

human flag

10'' + 10'' tenuta frontale x3

10'' + 10'' tenuta laterale x3 inter. adv.

10'' + 10'' tuck x3 adv

tirata

3 rnd rest tra gli esercizi 40''

6 ring pull up

6 bar pull up

6 wide pull up

6 narrow pull up

spinta

3 rnd rest tra gli esercizi 40''

12 push up

12 wide push up

12 diamond push up

12 archer push up