TREINO CROSSFIT QUINTA
AQUECIMENTO
3x
– 20 alongamento glúteo solo
– 20 mobilidade quadril agachado
– 20 Superman
Emom 6’
– 1’ prancha abs
– 1’ squat isométrico parede
TÉCNICA
4x
– 10 deadlift
– 20 front lunge
4x
– 10 back squat
– 10 squat jump
WOD
AMRAP 11’
– 01 ROPE climbe
– 05 front squat
– 07 burpees face line
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg