
CROSS TRAINING - WOD 21/10/2020

A) WARM UP
2 rondas
20 leg raises
20 jumping squat
8 Spiderman
B) FORTALECIMIENTO
Alternando 3 rondas
20 Bent over row
12 Z-press
Alternando 3 rondas
15 Upright row
15 bent over flyes
C) WOD
EMOM 16’
1. 20 front squat
2. 14 db snatch
3. 15 box step
4. 40” skipping
D)COOL DOWN