Bom dia Pessoal,
Mobility – Partner
10’00”
Warm up
Farmer Walk Kettlebell
15m Left/Right Carry
15m Left/Right Front Hack
15m Left/Right Over Head
30m Double Kettlebell (Carry/Front hack / Over Head)
15m Left Carry/Right Front Hack
15m Right Carry/Left Front Hack
15m Left Carry/Right Over Head Hack
15m Right Carry/Left Over Head Hack
15m Left Over Head/Right Front Hack
15m Right Over Head/Left Front Hack
Técnica do Dia – The Basics
Shoulder Press
Back Squat
Deadlift
(Max 50% PR)
EMOM 10’00” Partner
2 Shoulder Press
3 Back Squat
4 Deadlift
(25 / 40 kg)
Treino do Dia – Fight Gone Bad
Three rounds of:
1’00” AMRAP each exercise
Wall-ball (14/20 lbs)
Sumo deadlift high-pull, (20/ 35 kg)
Box Jump (50/60 cm)
Push-press ( 20/ 35 kg)
Row (Calories)
Rest 1’00”
total time wod – 17’00”
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com