BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30″ cada lado alongamento de tendão calcâneo
5 cada lado supine flair
5 straddle jefferson curl com ktb
Weightlifting
Back Squat (3×10 para maior carga 2×10 80%)
Metcon
Metcon (Time)
3 rounds
30 wall balls
15 box jump
time cap 15′
