CrossFit Bars n Rings +55 11 Pinheiros
Amrap 10′:
5 cada lado windmill
5 cada lado salto do Mario
10 cada lado chutes para trás
20 Dumbbell overhead squat 22,5 – 15 kg
15 box jump 30″ – 24″
15 Dumbbell overhead squat 22,5 – 15 kg
10 box jump 30″ – 24″
10 Dumbbell overhead squat 22,5 – 15 kg
5 box jump 30″ – 24″
Time cap: 7′
Amrap 7′:
20 skipping em prancha
20 balanços de braços sentado
15 mts skipping
10 Rounds:
200 mts run
10 wall balls 20 – 14 lb
Time cap: 15′
4 rounds:
2 wall walk
5 saltos verticais
4 Rounds:
18 box jump 24″ – 20 ”
10 push press 50 – 35 kg
Time cap: 9′
Amrap 8′:
5 cat stretch
5 Zydrunas press
30″ prancha em canoinha
3 Rounds:
10 Strict ring dips
15 front squats 60 – 40 kg
30 double unders
rest 1’30”
Time cap: 10′
2 rounds:
5 Burpee Pop
5 cada lado hip swivel
5 cada lado afundo com pernas bem afastadas
3 Rounds:
1′ máx. burpee;
1′ máx. air squat;
1′ máx. push up;
1′ máx. sit up
3 rounds:
20 balanços de canoinha
3 rope row
5 balanços de mesa
2 Rounds:
5 ring muscle up
15 thrusters 40 – 30 kg
5 bar muscle up
15 thrusters 40 – 30 kg
Time cap: 9′
TABATA: briga de tatu
“Toes to Fran” :
21 – 15 – 9 :
thruster 40 – 30 kg
toes to bar
2 rounds:
2 rope row
5 press cubano
5 cada lado, hip swivel
3x
Amrap 3′:
5 snatches 50 – 35 kg
1 rope clim
rest 3′
Pontuar pelo pior amrap
