08032017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 globet squat 5′ desc 5′ no buraco

10 pike compression

8 cada lado joelho no cotovelo em prancha

Weightlifting

Front Squat (5×5 (70-80%))

Metcon

Metcon (Time)

40 thrusters 30/20 kg

35 burpees

30 abmats situp

25 box jump

20 thrusters

15 burpees

10 abmats

5 sit-ups

time cap 15′