WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 BANDED GLUTE BRIDGE
10 SUPINE SHOULDER FLEXION
STRENGHT
EMOM 12′ cada 3′
3 FRONT SQUAT 80%
3 STRICT CHIN UP RIR 2
SKILL
–
METCON
4X4´ AMRAP + 1´ REST
A)100 M RUN
20 SIT UP SYNCRO
15 WALL BALL SYNCRO
B) 400 M RUN
30 AIR SQUAT SYNCRO
MAX BURPEE SYNCRO
1º AMRAP=A
2º AMRAP=B
3º AMRAP=A
4º AMRAP=B
RX
9/6 KG
SCALED
7/5 KG
OPEN
4/3 KG