10052017

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