02012018

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′