11102016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds :

Skipping sobre a bola Deslocamento lateral com band: 10 mts cada lado

Alongamento de toracica com PVC em duplas 20 “

Weightlifting

Front Squat ( 4×5 1xMax)

Metcon

Metcon (Time)

400m run

21 wall bal 10/8kg

15 OHS 40/30kg

9 Toes to bar

400m run

Time cap 9′