21 de dezembro de 2017 // Archive

Date based archive
21 dez

CrossFit Ibirapuera – CrossFit

Warm-up

W.U. Back Squat (No Measure)

3 rounds of 10 reps of:

Samson Stretch (30 seconds)

Russian BabyMaker

Hips Single Pigeon (30 seconds)

Back-extensions

Weightlifting

Back Squat (1×4@55%; 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@)

Metcon

Metcon (Time)

FOR TIME:

3RDS

500M ROW

30 SIT UPS

15 PUSH UPS

10 POWER SNATCH, 135/95
TC:15′