01022018

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 7′:

10 pull down com band

30″ extensão de coluna em duplas

10 extensões de quadril, com band

Gymnastics

Muscle-ups (Técnica)

Strict Pull-ups (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 11′:

40 wall balls 20/14lbs

30 toes to bar

20 box jumps

10 chest to bar pull-ups RX+ 5 Muscle-ups