Bom dia Pessoal,
WOD 113 – Pré RETORNO
Técnica do Dia – Skills Wods
| 20 | mountain climber (dynamic) | |
| 10/10 | spider | |
| 10 | crab sretch | |
| 2x 30” | hollow hold | |
| 2x 10 | hollow rock | |
| ********** | ||
| 5x | (press in hollow) | kb |
| **** | ************ | |
| 5′ | kb push press | load |
Treino do Dia
| – EMOM 12′: | ||
| 20” | cal row/ bike | |
| 6/6 | kb push press | livre |
| 20 | hollow rock | |
| 1′ | REST | |
| PSE: 5 | ||
| ******** | ************************* | |
| – EMOM 12′: | ||
| 30 | mountain climber | |
| 20 | hollow rock | |
| 6/6 | kb press in hollow | kb |
| 1′ | REST | |
*Cool down:
| glute stretch (cross leg) |
| quad strech |
| spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com