BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 aduções e abduções de escapula costas no chão
20″ ponte de ombro
10m deslocamento lateral
Weightlifting
Bench Press (3×5 (70%) 2×3 (80%) 2×2 (90%))
Metcon
Metcon (Time)
thruster 21 40/30kg
thruster 15 50/35kg
thruster 9 60/40 kg
Time cap 6′
CF Rings 