wod

coach claudio ciolli

CrossFit

WARM UP

tabata core

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 c2b scaled pull up

10 dumbbell hang squat snatches, right arm

5 c2b scaled pull up

For Time:

27-21-15-9:

Toes to Bar

After each round:

20 Calorie

10 Front Rack Walking Lunge @50/35

Calisthenics

tabata core

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 //