WOD 23.05.18

May 23, 2018

האימון היומי 23.05.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

New Monthly 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 ) Power Lifts

5x3 Push Press 

* Ascending To 85%

 

( 2 )Quick SkIll

Bar MU

 

 

( 2 ) Metcon

 

For Time:

50 Cal. Row/Bike

40 DB Reverse Lunge  22.5/15

30 Pull Up

20 DB OH Squat  22.5/15 

10 Bar MU

 

 

GOAL: Sub 12 Min

 

TC: 20 Min

 

( 3 ) Cash Out

Accumulate 3 Min Pinch Grip Hold

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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