WOD CFRP 07/10

Postado por Coach Armando

 Warm Up - 2 RNFT:

Double unders x 30 ubk reps

Prancha Lateral x 30”(cada lado)

Pause Overhead Squat (3”) x 5 reps (Rx 20/15kg) (Fitness 15kg/Bastão)

3 séries:

Deadlift x 5 reps 75-80%

Rest 30”

Ab Mat x 20 reps

Rest 60”

PERFORMANCE e FITNESS

4 rounds of:
Every 6 min must perform
400m run
10 Thrusters (40/25kg) (35/20kg)
10 Burpee Box Jump (60/50cm) (50/40cm)