Chipper day!!

CrossFit Pinheiros – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3x

10m Walking lunge com rotação de tronco

10 -1/2 burpee (sprawl)

10 -Tuck-up

Weightlifting

Back Squat (EMOM 16′ )

Impar – 5 back squat @50-60% de 1 RM, saindo do chão

Par – 5 a 10 Toes to bar

Metcon

Metcon (Time)

50 – burpees

10 – Air squat

40 – super man

10 – Air squats

30 – pull-ups

10 – Air squats

20 – Ring dip

10 – Air Squats

10 – man maker

10 – Air squats

Time Cap 15′

After Party

3x

10 – negativas de C2B