20122017

19 de dezembro de 2017

CrossFit Ibirapuera – CrossFit

Warm-up

Performance 1 (No Measure)

10 Min For Quality

200m Farmer Carry

10 Sec Ring Support

10 Arm Bent Over Row

10 Alt PushUp Shoulder Taps

Weightlifting

Deadlift (1×4@55%, 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@)

Metcon

Metcon (AMRAP – Reps)

FALAP (EMOM – 2′) MAX 6 SETS:

3 T2B

6KB SWING, 24/20

9 BOX JUMP OVER, 24″/20″

6/9/12, 9/12/15, …
Adicione 3 repetições a cada round!