Semana de campeonato

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

Gymnastics

EMOM 20′

Impar – 3 negativas de HSPU

Ou – 2 wall walk

Ou – 10 a 15 push ups (apenas os iniciantes ou lesionados)

Par – 20-30 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

5 ring dips (RX+ dip nas argolas altas e precisa fazer um muscle up sem adaptar antes)

10 steps walking lunge

15 v- sit up