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′
