wod

coach claudio ciolli

CrossFit

1. warm up 3 rnd nft 30'' du/su 10 thruster @20/15 10 ring row 10 steps

2. FRAN 21-15-9 Reps For Time Thrusters rx @43/30 int. @35/25 sc. @30/20 Pull-Ups

rest 5'

3. EMOM 12' 20 lunges db inter. @16rep sc. @10rep 15 push up hr int..............

il wod continua al box!

Calisthenics core 4 rnd rest tra rnd 1' 6 dragon flag 8 weighted sit up 45'' hp 10 hp oscillazioni

skill front lever 20'' tuck x3 20'' one leg x3 int. adv. max'' full x3 adv 4 tuck pull up x3 adv

zavorrato rest 1' pull up 5x5 dip 5x5 hspu .......

il wod continua al box!