Bom Dia Pessoal,
WOD 101 – Pré RETORNO
Técnica do Dia – Skills Wods
| online: | |
| – 2 rounds: | |
| 10 | glute bridge |
| 10” | handplank |
| 3 | push ups |
| 10” + 10” | hollow hold + arched hold |
| *********** | |
| – presencial: | |
| 3′ | walk/ jogging |
| 3′ | row |
| 3′ | bike |
| 3′ | kipping (prectice) |
| 3′ | kb swing practice |
Treino do Dia
| For time: | ||
| 30 | C2B | 16/ 24; * |
| 50 | Kb swing | pull up; * |
| 1000m | row / (bike) | |
| (pode inverter a ordem p/ aula cheia) | ||
| (Cap: 16′) | ||
| PSE:4 – 5 | ||
| ****** | *********************** | |
| online: | ||
| For time: | ||
| 50 | kb swing | |
| 50 | push up | |
| 50 | roll up | |
| (cap: 15′) | ||
*Cool down:
| brettzell |
| spine relax |
| lats foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com