BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30″ cada lado alongamento de tendão calcâneo pé sobre a caixa
30″ cada lado mobilidade de onbros com band posição de front rack
10 globet squat ktb
Weightlifting
Front Squat ( 8×2 (moderado) combinado com 3 box jumps)
Metcon
Metcon (Time)
4 Rounds:
10 front squats 40-30 kg
15 box jump 24″-20″
20 KTB swing 24-16 kg
time cap: 15′
CF Rings 