Bom dia Pessoal,
WOD 106 – Pré RETORNO
Técnica do Dia – Skills Wods
| 15 | cat/camel | |
| 15 | prone raise + press | pvc |
| 15” | arched position | “ |
| 15 | pvc arch rock | |
| 20” | pike handstand | |
| 5 a 10 | pike push up | |
| ***** | ******************** | |
| – 3 rounds (8′ cap) | ||
| 10” a 15” | handstand | |
| 6 a 8 | kb goblet lunge | kb |
| 20” | hollow hold |
Treino do Dia
| – EMOM 12′ (4x): | |
| 5 a 10 | HSPU |
| 12 a 16 | lunge |
| 15 | abmat sit up |
| PSE: > = 5 | |
| ******** | ****************** |
| EMOM 12′ (4x): | |
| 5 a 10 | HSPU |
| 16 | lunge |
| 15 | sit up |
*Cool down:
| pigeon |
| sh. Blade kneeling stretch |
| side quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com