Bom dia Pessoal,
Warm up
EMOM 10’00”
1 Wall Climber
5 Air Squat
10 Hollow Rock
Stretching – Partner
5’00” Free
Strenght
6 – 4 – 2 – 1 reps
Muscle Snatch
6 – 4 – 2 – 1 reps
Power Snatch
EMOM 10’00”
1 Squat Snatch
Workout of the Day
For Time
12 Days of Christmas
1 Burpee
2 Step Up Over Box ( 60 / 70 cm)
3 Handstand Push up
4 Dumbell Snatch Alternating ( 15 / 22,5kg)
5 Medball Clean ( 20 / 30 lbs)
6 Super Man
7 V-up
8 Walking Lunge
9 Jumping Squat
10 Clean and Jerk KB (12 / 20 kg)
11 Split Jumping Lunge
12 cal Bike
RX – Alone
Scale – Less Weight and Height
No Time Cap
Um final de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com