BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
15 mts caminhada do pato
10 pull over com band (em hollow)
5 V ups com PVC e pés na parede
10 repulsões de escápulas com anilha
Weightlifting
Thruster (5×5)
Metcon
Metcon (Time)
21thrusters 40-30 kg
21 t2b
rest 1’30”
15 thrusters 45-33kg
15 pull ups
rest 1′
9 thrusters 50-35kg
9 Chest to bar pull ups
time cap: 12′
