WOD 03.04.18

April 2, 2018

האימון היומי 03.04.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

Monthly Warm Up!

 

2 Rounds For Quality:

200m Run

30 Air Squat

5 Inch Warm Push Up

10/10 Hip Mobility+Twist

30 Sec Arch Hold

30 Sec Hollow Hold

30Sec Dead Hang 

---15 Min Cap--- 

 

 

 

( 1 ) Skill

 

A) Handstand Hold To Wall 3X20 Sec

B) Russian KB Swing (Technique) 

 

 

 

( 2 ) METCON

EMOM For 12 Min:

A) 10-15 KB Russian Swing  24/16 Kg

B) 30 Sec. Ring Hold 

C) 10-15 KB Russian Swing   24/16 Kg

D) 30-45 Sec. Hollow Hold

 

( 3 ) Cash-Out

400m Pinch Grip Plate Carry  10/5 Kg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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