Bom dia Pessoal,
WOD 209 – 2021
Técnica do Dia – Skills Wods
| 10′ | foam roller | |
| 10 | downward dog toe touch | |
| 10 | scorpion | |
| 10 | iron cross | |
| 10 | crab reach stretch | |
| ***** | ||
| – 3 rounds: | ||
| 20” | arched position | |
| 5 | handstand (entry) | |
| 5 | pike push up | |
| 5 | drop squat | |
| *** | ||
| hang sq. Clean | prepare |
Treino do Dia
| Partner wod – For time (any order) | ||
| 2.000m | row | |
| 50 | hang sq. Clean | 30/ 45; * |
| 50 | HSPU | SC: box pike |
| PACE: Reach/ send | ||
| PSE: > 15 | ||
| cap 15′ | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)