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SWOD FITNESS SUPERSET 1 4X8 RING ROW - REST 30" 4X30 SEC. HOLLOW ROCK - REST 30" SUPERSET 2 4X 6 BLOCK PUSH UP 4X 15 SEC TRIPOD HEADSTAND REST 60"

SWOD PERFORMANCE SUPERSET 1 4X 30 SEC HANDSTAND HOLD - REST 30" 4X TRIPOD TO HEADSTAND 4-6 REPS - REST 60" SUPERSET 2 4X 6-8 KIPPING PULL-UPS REST 30" 4X 3 KIPPING HIPS TO BAR - REST 60

WOD

RX For time: 50 Double Unders 25 Toes-to-bars 40 Double Unders 20 Toes-to-bars 30 Double Unders 15 Toes-to-bars 20 Double Unders 10 Toes-to-bars 10 Double Unders 5 Toes-to-bars TIME CAP: 12 MIN COOL DOWN

2:00 COUCH STRETCH 1:00 PARTNER PANCAKE SPLIT STRETCH (PERNAS AFASTADAS -ADUT/ISQT)

FOTO: MÁRJORI MANSUR / ATLETA: FERNANDO (JHON JOHN)



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HORÁRIO DE FUNCIONAMENTO

Segunda a Quinta

7:00 às 14:00

16:00 às 21:30

Sexta

7:00 às 14:00

16:00 às 21:00

Sábados

09:00 - 11:30

ENDEREÇO

Rua Dr. Carvalho de Mendonça, 182

Encruzilhada - Santos
contato@crossfitsantista.com

Tel: 013 3221-1128

 

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© 2013 por CrossFit Santista. Orgulhosamente criado pelo Head Coach Diego Righetto