BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 cada lado Pistol com band
10 good morning com barra
3 reps cada lado andar de minhoca estático em 3 bases
Weightlifting
Back Squat (5×5 70% – 80%)
Metcon
Metcon (Time)
7 rounds:
7 Burpee box jump
7 Chest to bar pull up
7 deadlift 100 – 70 kg
Time cap 14′
