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
