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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

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.