wod


CrossFit Coach Claudio Ciolli warm up 3 rnd nft 20 jj 10 ring row 10 dl @20/15 10 clean 10 lunges

skill 15' handstand walk

For Time 50/40 Chest-to-Bar Pull-Ups intermedio 30 - scaled 20 Then, 3 Rounds of: 12 calorie / 40 du / 80 su 6 Cleans @60/45 int@50/35 scaled @40/25 then 60 Front Rack Lunges @40/25 int.@30/20 sc. 20/15

Calisthenics

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

skill

planche

20'' frog stand x3 scaled/int/adv

20'' pseudo plache x3 scaled/int/adv

10'' tuck planche x3 int. adv

10'' adv tuck planche x3 adv

super set

rest tra i set 1'

se possibile 5kg di zavorra

6 wide pull up + 10 wide push up x4

6 regular pull up + 10 push up x4

6 narrow pull up + 10 diamond push up x4

4 dip ring + 4 dip parallele x4


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