22072017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 superman ancorado

30″ espacate frontal isometrico (mãos ou caixas para auxiliar)

10 scap pull

10 mts “soldadinho na lama”

Weightlifting

Back Squat (5×5 (60-70% – deload))

Metcon

Metcon (Time)

5 Rounds:

10 KTB high pull 24 – 16 kg

10 push press 35 – 25 kg

10 pull ups

10 push ups