Bom dia Pessoal,
On Line WOD 46
-THE BOX FRONT SCALE STRECH + HOLD – 25” + 5” (each side)
-THE BOX BACK SCALE STRECH + HOLD – 25” + 5” (each side)
-THE FRONT AND BACK SCALE – 5x (each side)
-SEAT SINGLE LEG RAISE, HANDS BY HIPS – 5x (each side)
-SEAT SINGLE LEG RAISE, HIPS ELEVATED – 5x (each side)
-SUPINED LEG RAISES – 10x
-DOWNWARD DOG CALF STRECH – 10x
– DOWNWARD DOG DYNAMIC STRECH – 10x
– DOWNWARD DOG TOE TOUCH – 10x
– PLANK SCAPULAR PUSH UP – 10x
– ELBOW PLANK WITH HIP TWIST – 10x (Two side)
– SIDE PLANK KNEE TO ELBOW TOUCH – 10x (each side)
– CRAB STRECH – 10x
– BOX HANDSTAND WALK – 10x
– BOX PIKE HANSTAND PUSH UP – 10x
– RUSSIAN BABY MAKERS STRECH – 10x
– SUPINED GLUTE STRECH – 30” (each side)
– SIDE QUAD STRECH – 30” (each side)
Técnica do Dia – Skills Wods
Exercises WOD
5 to 10 Reps each exercise
Treino do Dia – For Time – 20′
Buy in
45 KB USA Swing
21-15-9 reps for time of:
KB Deadlifts
Pike push-ups
Then…
9-15-21 reps for time of:
Plate Thruster
Plate V-Up / Plate situp butterfly
Then
Buy out
45 Candle Stick
Time cap 20’00’’
- COOL DOWN:
Full Body Relax
que esse Mês de Junho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com