wod

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 //