BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
20″ prancha invertida
5mts andar de macaco (cada lado)
15 mts lunge com torção
Gymnastics
Ring Rows (40 reps)
Metcon
Metcon (Time)
3 rounds
3 dips
9 ktb SDHP
6 dips
9 ktb SDHP (24/16kg)
9 dips
9 ktb SDHP
1′ rest
Time cap 12′
CF Rings 