D. Clara (o primeiro wod)

CrossFit Pinheiros – CrossFit

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Warm-up

Animais (No Measure)

Bear walk

Lizzard walk

Duck walk

crab walk

Inchworm

Gymnastics

Muscle-up progressions (20′):

-ring row

-transition

-ring row + transition

-ring dip

-ring row + transition + dip

– (Intermediários) Muscle-up with band

– (avançados) Jumping Muscle-up

Muscle-ups (AMRAP 15´)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′ “D. Clara”

20m (4x5m) run com medball

1-2-3-4-5-5-4-3-2-1

-Air squats

-2x Sit-up.