Bom dia Pessoal,
WOD 4 – 2021
Técnica do Dia – Skills Wods
| Warm up | ||
| 2′ | Wrist Mobility | |
| 50 | Jumping Jack | |
| 20 / 20 | Skip Low / High | |
| 200m | Run in to the Pose | |
| Low / High | Ring Muscle up | 10′ |
| ****** | ****** | ****** |
| Skill | 15′ | |
| 5 sets for quality | ||
| 1 to 5 | False Grip Ring Pull ups | *ring row |
| 10” | Ring Pull up top Hold | *bottom |
| 1’30 | Rest |
Treino do Dia
| Amrap 20′ | ||
| 400m | Run | |
| 4 | Ring Muscle ups | * |
| Total: 20′ | ||
| PSE: 14 | ||
| PACE: Forever | ||
| Goal: For Quality | ||
Extra Workout
| Extra Workout | Strenght | |
| 5 rds | ||
| 3 | Sumo Deadlift | Free |
| Pause 2” at the bottom | ||
| normal grip |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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