01
01 · KIT INICIAL
1 WALL BALL
1 DB (Box Step Up)
🔵 HYROX CAMPINAS · SEG 01 JUN · LONG EFFORT · FOR TIME 42'
WU
02 · WARM UP
2 ROUNDS
MOBILIDADE
PNF Shoulder Internal Rotation
Shoulder Flaps (Cuban Rotation)
The Bird · mãos nas costas
Standing Quad Stretch
Crossed side to side · pernas separadas
Good Morning
Roll to V-Sit · lombar dinâmico
ATIVAÇÃO · 2 ROUNDS
200m Corrida leve
10 Air Squats
10 Step-Ups sem carga
8 Wall Balls leves
5 Burpees controlados
42'
03 · WOD · FOR TIME · TC 42'
FOR TIME · 42'
100m
Run
20
Wall Balls
1000m
Run
60
Box Step Up · 1DB
800m
Run
40
Wall Balls
800m
Run
40
Box Step Up · 1DB
600m
Run
60
Wall Balls
600m
Run
20
Box Step Up · 1DB
400m
Run
● RUN
● WALL BALL
● BOX STEP UP
🔵
Pace. Estratégia. Consistência.
BOM TREINO! 💪