BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
5 cada lado Overhead lunge com PVC
10 elevações de escapula (parede – caixa em “L” – horizontal na parede)
5 cada lado shoulder taps
Weightlifting
Split Jerk (5×3)
Aquecer:
Press
Press in Split
Jerk Balance
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds de 5′
10 Shoulder to Overhead 40/30kg
10 back squats 40/30kg
10 push ups
2′ rest
