15122016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30″ prancha com apoio de antebraço

10 mts cada perna skipping unilateral

10 mts de corrida com corda

Weightlifting

Front Squat (1×5 60% 1×3 70% 1×3 80% 3×2 90%+)

Metcon

Metcon (Time)

3 rounds

12 OHS 40/30 kg

12 K2E

Run 200m

Time cap: 12′