Terceiro wod da Dani

CrossFit Pinheiros – CrossFit

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Warm-up

3x

15″ samson strech

10m minhoca

10m salto em distância

20 russian twist (conta cada lado)

Weightlifting

15′: Back Squat (5-5-4-4-3-2-2)

60% 5 /65% 5 /70% 4/75% 4 /80% 3 2 2

Metcon

Metcon (Time)

5x

300m run (Rx+ 400m)

15 wall ball (14/20lbs)

10 box jump (Rx+ jump over the box)

5 burpees

time cap. 25´