Bom dia Pessoal,
Warm up
Circuit Training
AMRAP 01’00”
30” OFF
Bike
Row
Burpee
Mountain Climber
Roll up
Plank To Inverted V
Air Squat
Stretching – Partner
5’00” Free
Strenght
10 – 5 – 5 – 5 reps
Weighted Push up
5 – 4 – 3 – 2 reps
Pike Push up
5 – 5 – 5 Reps
Box Handstand Push up
8 – 8 – 8 Reps
Barbell Lying Triceps Extension
Workout of the Day
Filthy Fifty – Os Cinquenta!!!
50 Box Jump (50 / 60 cm)
50 Jumping Pull up
50 American Kettlebell Swings (12 / 16 kg)
50 Walking Lunge
50 K2E
50 Push Press (15 / 20 kg )
50 Superman
50 Wall Ball (14/ 20 lbs)
50 Burpees
50 Double Unders (150 simples)
No Time Cap
Um inicio de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com