Bom dia Pessoal,
Técnica do Dia – Gymnastic
4 rounds of 2 + 10”
Wall climber + hold
4 rounds of 5 to 10″
Hanging L-Sit
2 rounds of 10 to 15 reps
Seated Pike Leg Compression
Treino do Dia – ALONE
EMOM 11’00”
2o – 25 Arch Rock
10 – 15 Push ups ( hollow)
20 – 25 Hollow Rock
20 – 30” Box Pike Position Handstand
5 to 10 Box Pike Push up
1’00” REST
PSE 6
time cap total 10’00”
Treino EXTRA – Coach Thiago Martinez
For time
20 Ground to Over Head ( 30 /40 kg)
10 Bar-Facing Burpees
20 Dumbell thruster ( 15 / 22,5 kg)
10 Toes To bar
100 Double unders
20 Deadlifts ( 70 / 100 kg)
10 Handstand Push ups
20 Box Jump ( 50 / 60 cm)
10 Clean and Jerk ( 40 / 60 kg)
20 Wall Ball ( 14 /20 lbs)
50 Cal ROW
time cap 30’00”
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com