Warmup

500 m Run or Row
2 rounds :
Paso de cangrejo
10 Sit Up Roll
10 ring rows
2 Rounds
10 Air Squat Jump debajo de la barra del rack y al saltar tocar la barra (Barra a unos 30 cm de nuestra cabeza)
10 Kipping Swing

Metcon

A- WOD 1 – 15 min E3MOM
5 Rounds of:
1st Min: 20 Russian KB Swings (24/16 K.)
2nd Min: Ring Rows x 30 sec AMRAP
3rd Min: 14 Reverse Lunges w/ KB in Goblet Position (7R/L) (16/12 K.)
–Rest 4 Minutes–
B- WOD 2 – 15 min E3MOM
5 Rounds of:
1st Min: Barbell Good Mornings x 10 Reps (50/30 K.)
2nd Min: Diamond Push Up 30 sec AMRAP (Flexiones de triceps)
3rd Min: Sit Up 30 sec AMRAP

Gymnastics (Sit-up)

C-ESTIRAR: Estiramos con Foam Roller todos a la vez.