wod
coach claudio ciolli CrossFit
1. warm up 3 rnd ntf 10 cal 10 db dl 10 sn one arm 10 air lunges
2. 5 Rounds for Time inter. 4 rnd/ sc. 3 rnd 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single-A............
il wod continua al box!
Calisthenics
core rnd hp 2' | 1' | 30'' t2b 20| 10|5 sit up 20| 10|5
skill human flag 10'' + 10'' tenuta frontale x3 10'' + 10'' tenuta laterale x3 inter. adv. 10'' + 10'' tuck x3 adv
tirata 3 rnd rest tra gli esercizi 40'' 6 ring pull up 6 bar pull up 6 wide pull up 6 narrow pu.............
il wod continua al box!
