CrossFit Bars n Rings +55 11 Pinheiros
rasteja e pula
42 deadlifts 100 – 70 kg
21 syncro push ups
30 deadlifts 100 – 70 kg
15 syncro push ups
18 deadlifts 100 – 70 kg
9 syncro push ups
2 rounds:
5 cada lado supine flair
10 ring rows
10 mts andar do sapo
Amrap 12′:
30 Lunges
20 wall balls
10 pull ups
EMOM 9′:
5 shoulder dislocation
30″ ponte nos ombros/ ponte sobre antebraços
5 cada lado step-up para altura
3 rounds
30″ on 30″ off:
Kettlebell Swing 24 – 16 kg
Box Jump 24″ – 20″
Shoulder to Overhead 70 – 50 kg
Kettlebell Overhead Squat 24 – 16 kg
Amrap 9′:
30 driblings
30″ couch stretch cada lado
20″ prancha lateral
Morte em 10 mts
3 rounds:
10 pike compression unilateral
5 Zydrunas press
5 cada lado skier jump
4x:
Amrap 3′:
8 Push press 50 – 35 kg
8 t2b
8 box jump 24″ – 20″
rest 1’30”
Amrap 7′:
30″ matador stretch
15 andar de pato
15 mts andar do cachorro
Amrap 7′:
1,2,3,4,5…:
Globet squat 24 – 16kg
Burpee
The Scarecrow and The Monkey
6 rounds 1′
rest 30″
BB Murphy
Em duplas
400m Run
100 Strict Pull-ups
200 Ring Push-ups
300 Step-ups
Run 400m
Particionar como Desejado
Amrap 6′
10 good mornings com a barra
5 side to side squats
5 shoulder dislocations
21/15/9
power snatch 30/20kg
box jump
Time cap 7′
3 rounds
10 repulsões de escapula
15m caminhada do avestruz
30′ canoinha
EMOM 7′
10 Push-ups
Max DB Snatches
