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 //