Bom dia Pessoal,
WOD 4 – 2021
Técnica do Dia – Skills Wods
| 1′ | ankle mobility | |
| 30” | pigeon | |
| 20 | mountain climb | |
| 2x 15 | hollow rock | |
| 2x 15 | arch rock | |
| 10′ | – pull up (prime technique): | |
| sustain position | ||
| hollow | ||
| arched | ||
| kip | ||
| kipping + pulling |
Treino do Dia
Complete “For time & Quality”: |
||
| 800m | run | |
| 3′ | rest | |
| 400m | run | |
| (CAP: 12′) | ||
| PSE: 5 | ||
| ****************** | ||
Online: AMRAPs |
||
| 3′ | burpee | |
| 2′ | mountain climb | |
| 1′ | skip | |
| (total: 6′) | ||
*Cool down:
| Foam Roll |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)