BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 jeferson curl
5 extensões dos ombros com PVC + anilha
30″ sustentação passiva na barra
Gymnastics
Toes-To-Bar (EMOM 5′ 2 b swing + 2 pull + 2T2B est + 1 T2B Grup)
Metcon
Metcon (Time)
21 wall balls 20 – 14 lbs
4x Pull-up complex: UB 1 strict pull up + 1 kipping pull up + 1 chest to bar pull up
18 wall balls 20 – 14 lbs
3 x Pull-up complex
15 wall ball 20 – 14 lbs
2 x Pull-up complex
Time cap 7′
CF Rings 