BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
3 cada lado “avião rodando”
5 reps shoulder dislocation (PVC + anilha)
5 reps globet squat ktb
Weightlifting
Back Rack Lunge (5×3 cada lado)
Metcon
Metcon (Time)
3 Rounds:
12 hang power clean 50 – 35 kg
9 Front squats
6 STOH
Time cap 5′
Metcon (AMRAP – Rounds and Reps)
Rest 2′
Amrap 5′:
12 hang power clean 9 Front squats
6 STOH
