junio 20, 2019

General Warm-up

Dynamic Mobility 

··

Specific Warm-up

Practice Skin the Cat 

··

Metcon

10 min. AMRAP 

7 Double DB Push-presses #22,5/15

150 Meters Run 

··

Cash Out

400 Meters Farmer Carry 

* Every time you STOP accumulate 10 Burpees 

··

Cool Down 

Stretching 

 

 


junio 19, 2019

General Warm-up

Mobility

Practice Double / Triple-unders 

··

Specific Warm-up

Power Clean 

Work up until you find the weight of the Wod [10/12 min.]

··

Metcon

5 Rounds of:

15 Triple-unders

9 Power Cleans #80/60

3 Rope Climbs 

··

Cool Down 

Stretching 

 

 


junio 18, 2019

General Warm-up

Mobility 

··

Specific Warm-up

Row Technique 

··

Metcon

Tabata This 

Row 

Squats 

Pull-up

Push-up

Sit-up

Rest 1 min. Between Tabata’s

··

Cool Down 

Stretching 

 

 


junio 17, 2019

General Warm-up

Mobility 

··

Specific Warm-up

Animal Crackers

··

Metcon

CrossFit Total

1 RM Back Squat 

1 RM Shoulder Press

1 RM Deadlift 

··

Cool Down 

Stretching 

 

 


junio 14, 2019

General Warm-up

600 Meters Run 

··

Specific Warm-up

Dynamic [Heels, knees, arms…]

··

Metcon

Team Wod #4# [By Couples]

21k Assault Bike 

Compare to 12/04/19

··

Cool Down 

600 Meters Run

Stretching