14102016

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′