BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 cada lado side to side squats
20 flexões plantares
5 reps Stradle modified reverse hyper (extensão de quadril e joelhos em decubito ventral sobre a caixa)
Técnica de estrela 10′
Weightlifting
Sumo Deadlift (5×3)
Metcon
Metcon (AMRAP – Reps)
“Renan”
Amrap 4′:
400 mts run
máx. double under
rest 2′
Amrap 3’30” :
400 mts run
máx. double under
rest 1’30”
Amrap 3′: 400 mts run
máx. double under
