BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 hinge row
10 repulsões de escápula com barra (20-15kg – pegada aberta)
5 mts cada lado de avanço em kossack squats
Weightlifting
Overhead Squat (7×2 (carga modera/pesada))
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
