BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds :
10 mts andar de minhoca
30″ hollow na barra
5 twist de quadril
30″ arch na barra
Gymnastics
Handstand Push-ups (Acumular 40 reps em alguma progressão)
Metcon
Metcon (Time)
7 rounds
7 KTB swing 24/16kg (RX+32kg/24kg)
7 over the box jump 24″/20″
7 kipping pull-ups
rest 1′
Time cap 17′
