BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 ” Ponte baixa
10 jump squat
Movimentação dos ombros , na parede, com mini band (para cada lado: 3 cima + 3 lado + 3 baixo)
Weightlifting
Push Jerk (7×2)
Metcon
Metcon (Time)
15 rounds:
1 hang clean + STOH 50 – 35 kg
rest 1′
10 rounds: 1 hang clean + STOH 50 – 35 kg
rest 1′
5 rounds: 1 hang clean + STOH 50 – 35 kg
Time cap: 6′
