BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
Circuito de corrida + mobilização articular
Weightlifting
Back Squat (3×8 (70%) + 1máx.)
Metcon
Metcon (Time)
Em trios:
800 mts run with med ball 20 – 14 lbs
6 rope climbs
20 back squats 80 – 55 kg
800 mts run with med ball
9 rope climbs
35 back squats
800 mts run with med ball 20 – 14 lbs
12 rope climbs
50 back squats 80 – 55 kg
Dividir corda e back squat na ordem que quiser.
CF Rings 