BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 cada lado, alternando, ponte rodando na parede
10 repulsões de escápula (anilha ou handstand)
5 mts caminhada do pato (5mts vai de frente 5 mts volta de costas)
Weightlifting
Push Jerk (7×3)
Metcon
Metcon (Time)
9 Rounds:
1 hang squat clean + 1 front squat + 1 STOH 60 – 40 kg
rest1′
7 Rounds:
1 hang squat clean + 1 front squat + 1 STOH 60 – 40 kg
rest 1′
5 Rounds: 1 hang squat clean + 1 front squat + 1 STOH 60 – 40 kg
Time cap: 7′
