Bom dia Pessoal,
WOD 3 – 2021
Técnica do Dia – Skills Wods
| Warm up | ||
| 5′ | Foam Roll | |
| 3 rounds | ||
| 5 / 5 | Samson Stretch | |
| 5 / 5 | Spider Stretch | |
| 5 / 5 | 90 / 90 stretch | |
| 10′ | Squat therapy | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| 3 sets for Quality | ||
| 1 | Legless Rope Climb | rope climb |
| 3 | Rope Climb | Lying to stand |
| 5 | Strict Toes To Rope | Hold 5” |
| 1’30 | Rest |
Treino do Dia
| On a 10′ Running Clock | ||
| 2′ | MAX Sit ups | |
| 2′ | MAX Air Squats | |
| 90” | MAX Sit ups | |
| 90” | MAX Air Squats | |
| 1′ | MAX Sit ups | |
| 1′ | MAX Air Squats | |
| 30” | MAX Sit ups | |
| 30” | MAX Air Squats | |
| Total: 10′ | ||
| PSE: 16 | ||
| PACE: Sustain | ||
| Goal: NO Stop | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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