500 m Run or Row then:
• 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets.
• 15 Air Squat + 12 Step Lunge (En el sitio) 6 R/L x 2 sets.
• Walking Lunge OhH KB (12/8 K) + 10 Push Ups x 2 sets
A-STRENGTH: Step Lunge Bar Back
5×12 reps. (Subiendo de peso) 1´ rest entre rounds. (6 R/L)
B-WOD: Por Parejas, I go, You go.
2 Rounds for time:
60 Kb Swings(24/16 K.)
600m Run (Corremos Juntos)
40 Box Jumps(60/50 cm)
400m Run
20 Medicine Ball to Shoulder (20/16 lb)
200m Run.
C- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.
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