Bom dia Pessoal,
WOD 103 – Pré RETORNO
Técnica do Dia – Skills Wods
| 60” | ankle mobility |
| 30” | samson |
| 30” | kneeling hamstring stretch |
| 10 | swan |
| 30” | kneeling lats stretch |
| 10 | shoulder circles |
| ********** | |
| online specifics | |
| *************** | |
| 2x 5 | kipping |
| 3 a 5 | pull up |
| 3 a 5 | C2B |
| 2x 3 | hang sq. Clean |
Treino do Dia
| 3 rounds – every 5′ do: | ||
| 400m | run | |
| 11 | C2B | sc: pull up; * |
| 8 | hang squat clean | 35/ 52kg; * |
| Total: 15′ | ||
| PSE: >= 7 | ||
| ********* | ***************************** | |
| – 3 rounds: | ||
| 40 | jumping jack | |
| 40 | split jumpimg jack | |
| 20 | v-up | |
| 4/4 | kb squat clean (swing) | kb |
| 1′ | rest | |
*Cool down:
| pigeon |
| sh. Blade kneeling stretch |
| side quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com