Bom dia Pessoal,
WOD 45 – 2021
Técnica do Dia – Skills Wods
| Wrist and Ankle mobility | 6′ | |
| 20 | Mountain Climber | |
| 10 | Knees Push up | |
| 30” | Hollow hold | |
| 10 | Squat therapy | |
| 15 | Air Squat | |
| 10 | Pike Push up | |
| 15 | hollow rock | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Pull ups | ||
| 3′ | Kip to hollow | |
| 3′ | Kip to arch | |
| 3′ | Kipping | |
| 3′ | Chest To bar |
Treino do Dia
| Mary or Cindy – AMRAPS 20′ | ||
| Mary | ||
| 5 | Handstand Push up | |
| 10 | Pistol Alternating | |
| 15 | Pull ups | |
| or | ||
| Cindy | ||
| 5 | Pull ups | |
| 10 | Push ups | |
| 15 | Air Squat | |
| Total Cap: 20′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
| Goal: Consistensy | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)