16 de Janeiro de 2018 // Archive

Date based archive
16 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #2- 8 intervals (No Measure)

1 – Alternating legs;

2 – Fast High Knees;

3 – Split Skips;

4 – Single Leg Hopes (5 Jump. each leg);

5 – Star Skips;

6 – Alternating Double Hopes;

7 – Double Under;

8 – Double or Triple Under;

Weightlifting

Back Squat (1×10@Bar; 1×6@65%; 3×6@70-75%)

Metcon

Metcon (Time)

For Time:

21/15/9, Deadlift, 225/155

15/9/6, T2B

Cash Out:

240 Double Unders (4′)
TC: 12′