Treino do Dia – Sexta Feira – 27 de Novembro de 2020

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