SPECIAL CLASS CROSSFIGHT 20.07.2016

22 BIRTHDAY LONTRINO WOD

WARM UP: EMOM 4'  

- 22 Plank Up&Down
- 22 Push up
- 22 Lunge
- 22 DU

SKILLS:  
- Techniques to Combat Arms and Legs
- Techniques to combat on horizontal plane

Conditioning MMA

 Team A: Amrap 10'
- 22 Burpee/Combinations of kicks and punches
- 22 KT Clean/Combinations schivata-pugni
- 22 Globet Squat/Combinations of kicks and punches

Team B: Amrap 10' 
- 22 Burpee+Bag Combinations of kicks and punches
- 22 Bag techniques arms
- 22 Bag techniques kicks

Team C:  10'
Combinations fighting one vs one (vertical&horizontal plane)

Cash out: Boxing bag-Stretching

CFCKB