TREINO CROSS SEGUNDA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade ombro wall ball PVC
– 20 elevação quadril
3x
– 05 SHOUTTLE run (5m)
– 10 ring row
– 15 swing
TÉCNICA
PULL UP
3x
– 10 Hollow hock pvc
– 10 arch hollow pvc
3x
– 10 superman pvc
– 10 kipping
3x
– 10 kipping pull up box
Emom 5’
– 10 kipping pull up
3x
– 10 butfly pull up box
Emom 5’
– 10 butfly pull up
WOD
For time – cap 12’
21/15/09
– wall ball
– dumbell snatch
– burpees over the dB