BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
Amrap 5′:
5 cada lado prancha unilateral com band na altura dos joelhos
5 cada lado kossack squats
10 mts cada lado deslocamento lateral com band
Weightlifting
Back Squat ( 4×10 67%+1 x máx. reps 67%)
Metcon
Metcon (Time)
400 mts run
30 ktb swing 24-16 kg
30 push ups
400 mts run
20 ktb swing
20 push ups
400 mts run
10 ktb swing
10 push ups
Time cap: 13′
