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!