CrossFit Pinheiros – CrossFit
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
Pre-WOD
preparação do wod.
Metcon
Metcon (Time)
100 Lunges
90 Ring Row
80 Air squats
70 Push-ups
60 KB Swing 24/16
50 Burpee
40 goblet squats 24/16
30 pull-ups
20 HSPU
10 Rope Climb
Em duplas ou trios pode dividir as repetições como com achar melhor.