Bom dia Pessoal,
WOD 113 – Pré RETORNO
Técnica do Dia – Skills Wods
20 | mountain climber (dynamic) | |
10/10 | spider | |
10 | crab sretch | |
2x 30” | hollow hold | |
2x 10 | hollow rock | |
********** | ||
5x | (press in hollow) | kb |
**** | ************ | |
5′ | kb push press | load |
Treino do Dia
– EMOM 12′: | ||
20” | cal row/ bike | |
6/6 | kb push press | livre |
20 | hollow rock | |
1′ | REST | |
PSE: 5 | ||
******** | ************************* | |
– EMOM 12′: | ||
30 | mountain climber | |
20 | hollow rock | |
6/6 | kb press in hollow | kb |
1′ | REST |
*Cool down:
glute stretch (cross leg) |
quad strech |
spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com