wod


coach claudio ciolli Crossfit

1. warm up 3 rnd nft 1' hp 10 dl @20/15 10'' hs 10 knees push up

2. For Time 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts @80/50 inter. @60/40 sc. @50/35 Handstand Push-Ups / interm. v-push up (casetta) / scal. push up

rest 5'

3. AMRAP in 12 minutes 2 Ring Muscle-Ups / interm. c2b 4 / sc. 4 pull up 4 ri............

il wod continua al box!

Calisthenics

core 10+10''-15+15''-10''+10+10'' x3 hp + v-up

skill back lever 20'' tuck x3 10'' one leg x3 int. adv. max'' full x3 adv

rnd rest 30''-1' ogni volta che ti fermi

pull up 20 | 15 | 10 dip 20 | 15 | 10 push up 20 | 15 | 10 squat ....................

il wod continua al box!


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