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WOD

CrossFit Class


⭕ WARMUP
- 2 Rounds:
200m Run
10 Plank to DownDog
10 Alt.Lunges
10 Ground Leg Raises
5 Inchworm Pushups
10 Bar Kip

⭕ WOD PREP
- TTB Review

⭕ WOD
- 7' Ladder Up:
2 - 4 - 6 - 8 - ...
TTB
Alt.Overhead Plate Lunges @20/15kg

REST 3:00

- 7' Ladder Up:
2 - 4 - 6 - 8 - ...
Cal Row Erg
Lateral Burpees Over the Row

🎯 5+ Rounds each part
🛠️ SCALING OPTIONS:
- Intermedio: Plate @15/10kg
- Base: Knee Raises, @10/5kg

Gymnastics Class


⭕ GENERAL WARMUP
5'-6' Activation + Core Work

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 3-5 KickUp Handstand
Min2: 3 Reverse Plank Bridge + 5 Scap.Pullups
Min3: 5 Low Ring Hip Raises

⭕ SKILL
- E2MOM × 6 Sets:
3-5 x (1 TTR + 1 Ring Muscleup)

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality: 40'' work - 20'' rest
Typewriter Pullups
Extended Plank Walk
Russian Pushups

*le opzioni di scaling saranno spiegate durante la classe

IMPROVE YOUR SKILLS


🛠️ Kip Bar Muscleup

⚠️ Requisiti Minimi:
5-7 Strict Pullups Unbroken
10-12 Kipping Pullups Unbroken
2-4 Kipping C2B (Stomach to Bar, Singles)
5-7 Strict Dips Unbroken

ASD ESERCITO ACCADEMIA MILITARE PIVA 04001710369 CF 94210120369
PIAZZA ROMA, 15 - Modena 41121, MO
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