Bom dia Pessoal,

Warm up 

Walk by Animals
– Bear  15m
– Worm 15m
– Duck 15m
– Crab 7,5+7,5m
– Frog 15m

Técnica do Dia – Shoulder To Over Head

Shoulder Press
Push Press
Push Jerk
Power Jerk
Split Jerk

Treino do Dia – For Time

“12/31”

• For Time
• 31 Push Presses (25/35kg)
• 31 Pull-Ups
• 31 Snatches (25/35kg)
• 31 Sit-Ups
• 31 Toes-to-Bars
• 31 Push-Ups
• 31 Box Jumps (50/60cm)
• 31 Back Squats (25/35kg)
• 31 Unbroken Double-Unders* / or 93 unbroken Single-Unders
• 31 Thrusters (25/35kg)
• 31 Lunges
• 31 Burpees
• Then, 365 meter Row

*Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

Uma passagem de ano abençoada a todos em nome de Jesus….

Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com