Bom dia Pessoal,
Warm up
3 rounds of
10 Band Pull Over Hollow Position
10 Band Sit Pull up
5 Band Pull up
01’00” Hold Deep Squat
Stretching – Partner
5’00” Free
Strenght
10 – 5 – 4 – 3 reps
Strict Pull up
5 – 4 – 3 – 2 reps
Toes To Bar Strict
8 – 8 – 8 Reps
Barbell Biceps Curl
Workout of the Day
Amrap 7’00”
1 – 2 – 3 – 4 – 5 – 6….Strict Pull up
2 -4 – 6 – 8 – 10 – 12….Air Squat
3 – 6 – 9 – 12 – 15 – 18…Abmat Sit up
Rest 01’00”
Then
For Time
30 – 20 – 10 rep
Sprawl
60 – 30 – 15 rep
Jumping Squat
Scale -Band or Jumping Pull up and
No Time Cap
Um inicio de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com