CrossFit P9

Terça feira - 13.11.18

CrossFit P9

Mobilidade 
Quadril

Skill
4 Rounds ( 1’ On / 20” Transição ) of:
     • 3 Back Squats + 2 Front Squats @70% 1 RM Front Squat
     • 3 Complexes: 1 Plate OverHead Lunge + Reverse Lunge + OverHead Squat ( 35/25 Lbs )
    • 20”/20” Hip Raise Hold

WOD
5 Rounds For Time ( 12’ Cap Time ) :
   • 6 Bar Muscle Ups
    • 12 Wall Balls ( 20/14 Lbs )
    • 18 Russian Kettlebell Swings ( 32/24 Kg )