BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
3 cada lado saltos com meio giro
5 cada lado deadlift unilateral KTB
5 cada lado lançamento lateral com a med ball
Weightlifting
Back Squat (5×10 (50 – 70%) )
Metcon
Metcon (AMRAP – Reps)
4′ Máx. Wall Ball 10/8kg
4′ Máx. KTB Swing 24/16 kg
4′ Máx. Box Jump 24″/20″
4′ Máx. Cal. Row
CF Rings 