13042017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 flexões e extensões dos ombros com braços estendidos (PVC e band)

30″ canoinha estática

5-10 push ups

Gymnastics

Straight Arm Pull (5×3-5 (ball-up, kip pull, lever pull))

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 6′:

7 HSPU

14 pistols

21 pull ups