WOD 09.04.18

April 9, 2018

האימון היומי 09.04.18 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 

 

---12 Min Cap--- 

 

 

 

( 1 ) Power Lifting

 

Floor Press

3X7 Across 

 

 

 

( 2 ) METCON

5 Rounds For Time:

2 Rope Climb

15 V-ups

5 Squat Clean  60/45

15/12 Cal. Row 

 

Time Cap 15 Min

 

( 3 ) Cash-Out

Side Plank 3X 30/30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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