19062017

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′