09082017

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′