06102016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

30″ cada lado Posição do pombo

3 rounds

5 skips resistidos cada perna

20″ Corrida tracionada

15m queda para skipping

Weightlifting

Back Squat (4×7 1xMax)

Metcon

Metcon (AMRAP – Reps)

4 rounds de 3′ :

400 mts run

máx ktb swing russo 24kg/16kg