FGB

CrossFit Pinheiros – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Time cap 8′

Burpees se não completar.

Pre-WOD

preparação para o wod.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
35/25 kg.

WOD SURPRESA!

Esse é opcional

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups