CrossFit Pinheiros – CrossFit
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