20062017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8′:

5 cada lado passada lateral + agachamento com mini band

15 balanços de superman

15″ corrida tracionada com band ancorada no rack.

Weightlifting

Pause Back Squat (5×3 +ou- 70%)

3″ em baixo

Metcon

Metcon (Time)

400 mts run

20 burpees

20 ktb swing 24/16kg

400 mts run

15 burpees

25 ktb swing

400 mts

10 burpees

30 ktb swing

Time cap: 15′