BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 reps ponte de cotovelos
5 press cubano (PVC + anilha)
20 flexões plantares 1° ponta de pés para fora – 2° round ponta de pés para frente – 3° round ponta de pés para dentro
Weightlifting
2 Pauses Snatch (2 reps a cada 2′ durante 14′)
Hang/high hang
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 8′ :
30 double unders
14 hang snatches 50-35 kg
7 OHS
CF Rings 