“In WOD we Thruster”

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

3′ single under

3′ double under

Mobility

Teste – Wall angels 10 reps

Shoulder Rotator Smash and floss

pelo menos 2′ cada lado

Overhead Tissue Smash (option 1 ou 3)

pelo menos 2′ de cada lado.

REtest – Wall angels 10 reps.

Weightlifting

Thruster (5 séries de o máximo de repetições com 40/30 kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9′

9 cleans

6 Thrusters

3 Shoulder to overhead

RX 40/30

RX+ 60/40