WOD 02.05.18

May 2, 2018

האימון היומי 02.05.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

New Month New Warm Up!

 

400m

     

2 Rounds:

10 PVC Pass Through

10 PVC Good Morning

10 PVC OHS

Deep Squat with Reaches (5/5)

Hip Flextion+Ext. Rotation(30/30 sec)

10 Hollow Rocks

3 Strict Pull Up

 

 

---10 Min Cap--- 

 

 

 

 

( 1 ) Gymnastic Strength

5x (2 Wall Walk + 20 sec Hold)

 

Advanced: Try To Accumulate as many unbroken 15 Sec Free HS hold!

 

( 2 ) Skill

KB Rus. Swing 

 

 

( 3 ) Metcon

EMOM 10 Min

Odd: 30sec Max. Russian swing 32/24

Even: 40 Du

 

---2 Min Rest---

 

AMRAP 4 Min

5 HSPU

7 Box Jump 

 

GOAL: 4+ Rounds

 

TC: 16 Min

 

( 4 ) Cash out

Plank 3x45sec

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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