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CrossFit Pinheiros – CrossFit

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Warm-up

Animais (No Measure)

Bear walk

Lizzard walk

Duck walk

crab walk

Inchworm

EMOM

20´

Impar – 1-2 subidas na corda

Par – Máx ring row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12´

3- HSPU

6- burpees

9- superman

After Party

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