Warmup
2 Rounds
1’ Comba
12 Air Squat
12 Lunge OH Disk(15/10 K)
5 Bomber Push Up
Weightlifting (Back Squat)
A- STRENGTH:
Back Squat hacer para calentar 2 sets de 12 Reps. con poco peso
then:
5 x 10 Reps (Subiendo de peso)
*Rest 1 minute
Custom Metcon (Rondas y Reps)
B- WOD: 14 min AMRAP
24 Double-Unders
12 Push-Ups
12 Russian KB Swings(24/16K.) (Rigido)
24 Simples Unders
9 Hand Release Push-Ups
9 American KB Swings (Flexible)
ABDOMEN
C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets en Box
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