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!