wod

CrossFit Coach Claudio Ciolli warm up 3 rnd nft 10 steps 10 push up 10 db snatch leggero 10 ktc

For Time 16-12-10-12-16 reps of: alterneted Dumbbell Snatches Burpee Box Jump Overs intermedio box jump - scaled steps over Time Cap: 17 minutes

rest 5'

21-15-9 t2b / int. ktc / sclaed. kte 40 du / 80 su

Calisthenics

core

4 rnd

10 sit up

1' hp

1' prono plank

1' superman

10 twist bar

skill Handstand

3 appoggi 30'' x 3 scaled / int /adv

pancia al muro 30'' x 3 scaled / int /adv

talloni al muro 30'' x 3 scaled / int /adv

libera max'' x3 adv

one arm 10'' x 3 adv

super set

6+12 pull up wide + push up wide x4 rest 45''

6+12 pull up narrow + push up diamond x 4

6+12 dip + tiger push x 4

6+12 dip one bar + push up in movimento x4

squat + lunges 20+16 x 4