21122017

20 de dezembro de 2017

CrossFit Ibirapuera – CrossFit

Warm-up

Fran Warm Up (No Measure)

2 Rounds:

Shoulder Mobility:

1. 30″ Unindo os cotovelos;

2. 30″ Burgener Rack Stretch ;

3. 15 reps Squat Therapy;

2 Rounds:

1. 200m Run;

2. 10 reps Kipping Swing / 2×3 Kip+1 Pull Up;

3. 15 reps Plate Thruster;

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
TC: 10′