BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 hip snatch deitado com PVC
5 extensão de quadril e joelhos em decubito ventral , sobre caixa
10 superman ancorado
5 jumping lunge cada lado
Weightlifting
Muscle Snatch (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7′:
10 power snatches 40/30 kg
10 box jump
