BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
20 flexões plantares
1 wall walk
10 mts andar de pato com PVC acima da cabeça
Weightlifting
Overhead Squat (5×3)
Metcon
Metcon (Time)
50 DU
10 Zercher squat Anilha 20 – 15 kg
10 sit ups
50 DU
20 Zercher squat
20 sit ups
50 DU
30 Zercher squat
30 sit ups
50 DU
20 Zercher squat
20 sit ups
50 DU
10 Zercher squat
10 sit ups
Time cap: 14′
