12062017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 flexões de coluna torácica (2° round: 10 flexões de coluna lombar / 3° round: flexão global) 10 body row

15 mts skkiping

Gymnastics

Kipping Pull-ups (6×5)

Metcon

Metcon (Time)

3 Rounds:

400 mts run

15 ktb swings 24/16 kg

10 pull ups rest

1′ entre séries

Time cap: 15′