Warmup

500 m Run or Row
12 Sit Up x 2 sets + Paso Cangrejo (Estirando arriba cada 4 brazadas) + 10 Air Squat Jump x 2 sets
Paso de carretilla + 10 Push Up sujetando los pies el compi x 2 sets

Weightlifting (Close grip Bench Press)

A- STRENGTH: Close Grip Bench Press
1) 5 sets of 5 Reps. Find your 5 Rep Max.
2) 1 set of AMRAP at 70% of 5RM

Metcon (Tiempo)

B- WOD: Every 4 Minutes for 5 Rounds:
200m Row
15 Deadlifts (70/45 K.)
50 Double-Unders
SCORE: Mejor tiempo de las 5 rounds

ABDOMEN

C- ABDOMEN:Tabata de Front Plank