Cardio ou força?

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

4x

3 remadas na corda

6 parallete shooting throurgh

3 wall walk

Weightlifting

Deadlift (5-5-5-5 @máx 70%)

15 min. pra fazer tudo.

Metcon 1

todos fazem

Metcon (AMRAP – Rounds)

AMRAP 10´ seguindo sequência:

1- rope climb

3- burpees

1- rope climb

6- burpees

1-rope climb

9-burpees

1- rope climb

12- burpees

1- rope climb

15- burpees

Metcon 2

11 minutos time cap de ambos

A: Metcon (Time)

5x

300m run

20 Sit-ups (RX+ segurando medicine ball)

B: Metcon (Time)

5x

10 Deadlift peso corporal (RX+ 1,5x Peso corporal)

10 pé na argola