Bom dia Pessoal,
Warm up
01’00” Plank
Tabata Air Squat
8 Rounds of
20” on
10” off
01’00 Plank
Stretching – Partner
5’00” Free
Strenght
2 – 2 – 2 reps
Kettlebell Turkish Get Up
10 – 8 – 6 – 4 reps
Double Kettlebell Front Squat
8 – 6 – 4 reps
Double Kettlebell Shoulder Press
3 – 3 – 3 reps
Double Kettlebell Thruster
Workout of the Day
Partner WOD
Amrap 10’00”
30m Double Kettlebell Farmer Walk Carry
MAX Plank ( saiu da prancha parou o Farmer e vice versa)
Rest 2’00”
Amrap 10’00”
30m Double Kettlebell Farmer Walk Rack
MAX Bar Hold ( saiu da barra parou o Farmer e vice versa)
RX – ( 16 / 24 kg)
Scale – Less Weight
No Time Cap
Um inicio de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com