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!


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