BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
20 skipping em prancha
20 balanços de braços em lunge
10 jumping lunges
Weightlifting
Front Squat (4×3 Pesado)
Metcon
Metcon (Time)
400 mts run
40 one arm overhead dumbell lunge 50 – 35 lbs
400 mts run
30 one arm overhead dumbell lunge 50 – 35 lbs
400 mts run
20 one arm overhead dumbell lunge 50 – 35 lbs
Time cap: 11′
