CROSS TRAINING - WOD 30/04/2020


A. WARM UP

2 rondas de:

10 Spiderman

20 jumping jack

20 supermán

B. STRENGTH

4 rondas de:

15 good morning ( con peso)

20 DB Sumo pulse squat

30 elevated feet glute bridge


C. WOD

With a running clock


0-10’ EMOM

1) 30” Curl biceps

2) 15 Bent over row


AMRAP 10’

5 knee to feet jump

15 burpees

30 smurf jumping jack

FOR TIME


4 rondas = 20” push up/ 10” rest

4 rondas = 15” push ups/ 10” rest


D. COOL DOWN

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