T2B

TREINO CROSS QUARTA
AQUECIMENTO
3x
– 20 perdigueiro
– ⁠10 escorpião
– ⁠20 stiff sentado

3x
– 50/100 du/su
– ⁠20 Sit up abmat

TÉCNICA
TOES TO BAR
3x
– 20 elevação quadril
– ⁠20 t2b sentado unilateral

3x
– 10 hollow hock
– ⁠10 t2b sentado

3x
– 10 Superman
– ⁠10 V.sit up unilateral

3x
– 10 arch hollow
– ⁠10 V. Sit up

3x
– 10 Sit up infra solo
– ⁠10 kipping

Emom 5’
– 10 toes to bar

WOD
For time – cap 11’
10x
– 01 ROPE climbe
– ⁠03 clean
– ⁠05 SHOUTTLE run (5m)

Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg