Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ
8 ring Row
10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE
1 reps wall climb

Custom Metcon

A-STRENGHT: 4 Rounds:
Wall Climb x 2-3 Reps (Avanzados 5 Reps)
DB Deadlifts x 10 Reps (15/10 K.)
Ring Rows x 12 Reps

Custom Metcon (Rondas y Reps)

B-WOD: 16 min AMRAP
100m Run.
2 Toe to Bars +2 Medicine Ball Clean (20/16 Lb)
1 Climb Rope
100m Run
4 T2B + 4 Medicine Ball Clean.
1 Climb Rope
100m Run
6 T2B + 6 Medicine Ball Clean.
1 Climb Rope
….and so on up the ladder

ABDOMEN

C- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.