wod

December 29, 2018

 

 

coach claudio ciolli

CrossFit

WARM UP

10 cal

10 steps

10  front squat ball

 

MORRISON

50-40-30-20-10 Reps For Time

Wall Ball @9/6 kg

Box Jumps 

Kettlebell Swings

 

Skills 15' 

- HS walk

 

 

Calisthenics

10-8-6-4-2

ttb + superman 

 

skill front lever rest 45''

20'' x tuck x3

20''x one leg x3

max'' x straddle/full x3

 

4x Muscle up + 6x push up 3 changes   x3 rest:45''

4x pull up archer + 6x push up archer  // 

4x pull up' dx-sx + 6x wide push up  //

6x dip one bar + 6x tiger cross push  // 

12x air squat + 10x lunges // 

6x pistols + 6x squat jump // 

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