Boa Tarde Pessoal,
WOD 131 – 2021
Técnica do Dia – Skills Wods
| 30”/30” | kneeling lats stretch + rotation |
| 45”/45” | Samson + hamstring stretchs |
| 60” each | foam roll: calf, glute & hip flex. |
| 45” | ankle mobility |
| 45” | pigeon |
| 10 | narrow squat |
| 5 | rolling squat |
| 2x 5 | narrow push up |
| **** | |
| rolling pistol | |
| pistol | |
| dip |
Treino do Dia
| – EMOM 15′ (3x): | ||
| 5 – 10 | strict pull up | |
| 1′ | rest | |
| 5 – 10 | strict ring dip* | *box dip |
| 1′ | rest | |
| 10 | pistol | # box step down |
| 1′ | rest | |
| PSE: < 15 | ||
| PACE: sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)