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′
