Bom dia Pessoal,
Warm up
10 x 10 Hundred
10 x 10 Inverted Hundred
3 Rounds of
5/5 Plate Hollow Circle
5/5 Plate Arch Circle
3 Rounds of
10 Bridge
5/5 One Leg Bridge
Stretching – Partner
5’00” Free
Strenght
10 – 8 – 6 reps
Dumbell or Kettlebell Bench Press
10/10 – 8/8 – 6/6 reps
Dumbell or Kettlebell One Arm Bench Row
10/10 – 8/8 – 6/6 Reps
Dumbell or Kettlebell Bulgarian Lunge
Workout of the Day
For Time
21 – 15 – 9 rep
Russian Swing (16 /24 kg)
30m Walking Lunge each round
Then
1600m Run
21 Handstand Push up
Scale – Less Weight and/or Hands Release Push up
No Time Cap
Um inicio de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com