03012018

2 de Janeiro de 2018

CrossFit Ibirapuera – CrossFit

Warm-up

Complex Warm Up (No Measure)

25 Jumping Jacks;

25 Karate-Chop Jumping Jacks;

10 Spiderman Lunges per leg;

10 Lateral Lunges per leg;

10 Windmills per side;

10 Wide-Stance Inchworms+Push Ups;

10 Arm Circles in Each Direction;

10 Arm Pretzel Twists per side;

Weightlifting

Clean Pull (1×5@55%; 1×4@65%; 3×5@70-75%)

Metcon

Metcon (Time)

FOR TIME

100 Double Unders (2′)

80 Wall Ball, 20/14

60 Push Ups

40 Sit Up

20 Hang Power Clean, 95/65
TC:15′