11/01/2018

10 de Janeiro de 2018

CrossFit Ibirapuera – CrossFit

Warm-up

General Gymnastic Warm Up (No Measure)

1′ KB Swing

30 seg rest

1′ AbMat Sit up

30 seg rest

1′ Row

30 seg rest

1′ Toes2Ring

30 seg rest

1′ Air Bike

30 seg rest

1′ Rope Climb

30 seg rest

1′ OH Lunge w/ Plate, 25/45

30 seg rest

1′ Ring Dips

30 seg rest

1′ Double Under

30 seg rest

1′ HSPU

Weighted

EMOM 7′

Man Maker

Plank

Push-up

One-armed dumbbell row

Squat

Thruster

Metcon

Metcon (Time)

For Time:

5 Rounds

20 Wall Ball, 20/14

30 KB Swing, 24/20
TC:12′