Bom dia Pessoal,
Warm up
4 Rounds of
10 Alternating Lunge
10 Moutains Climbers
5 Sprawls
Stretching – Partner
5’00” Free
Strenght
8 – 6 – 4 – 2 reps
Power Clean
8 – 6 – 4 – 2 reps
Push Jerk
8 – 6 – 4 – 2 reps
Over Head Squat
Workout of the Day
For Time
Amrap 5’00”
12 Box Jump ( 60 / 50 cm)
12 Super Man
12 Sprawl
Rest 01’00”
Amrap 4’00”
10 Box Jump ( 60 / 50 cm)
10 Super Man
10 Sprawl
Rest 02’00”
Amrap 3’00”
8 Box Jump ( 60 / 50 cm)
8 Super Man
8 Sprawl
RX – Alone
Scale – Couple
No Time Cap
Um final de ano abençoado a todos….rumo ao saúde!
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com