5 de dezembro de 2017 // Archive

Date based archive
05 dez

CrossFit Ibirapuera – CrossFit

Warm-up

FOR QUALITY 2 (No Measure)

2 Rounds For Quality

200m supinated straight leg row

20 Groiners

1” Plank

Weighted

Strict Pull Up (EMOMx10)

F1>Min 1: 10

C1>Min 2: 09

F2>Min 3: 08

C2>Min 4: 07

F3>Min 5: 06

C3>Min 6: 05

F4>Min 7: 04

C4>Min 8: 03

F5>Min 9: 02

C5>Min 10: MAX REPS UNBROKEN (Strict/Kippinp)
Scaled: Use Banded

Metcon

Metcon (Time)

For time:

21 – 15 – 9

KB Squat Jump (24/16)

Push Press (95/65)

Directly into:

15 – 12 – 9

Calorie Row or Air Bike

KB Swing, (24/16)

Directly into:

12 – 9 – 6

Hand Release Push Ups

T2B
TC: 14′