BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
30″ cada lado mobilidade de tornozelos
5 cada lado hidrantes + pernas extendidas
5 cada lado xiaopeng
Weightlifting
Front Squat (EMOM 8′ 3 reps 60-70%)
Metcon
Metcon (Time)
60 sit ups
50 wall balls 10/8kg
40 plate snatch 20/15 kg
30 Push ups
20 pull ups
10 pistols
Time cap: 20′
