500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
12 Air Squat + 10 Toes to Bar x 2 sets
Walking Lunge OH Dumbells (15/10 K) + 10 Dumbells Push Press(15/10 K)
A-STRENGTH: 4 Rounds
Seated DB Shoulder Press x 10 reps (sentados en banco con espalda apoyada en la columna del Rack) (Subir de peso en cada round)
Farmer’s Carry Kb (24/16 K.) x 50m (1 vuelta al box por dentro) Rest 1´ entre rounds.
B- WOD: 5 Rounds For Time:
15 Box Jumps (60/50 cm.)
12 Shoulder to Overhead (43/30 K.)
9 Burpee Pull-Ups
C- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.
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