WOD 04.07.18

July 4, 2018

האימון היומי 04.07.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

New Monthly Warm up For July!!

 

2 Rounds:

 

200m Run(1st Round)/50 Du(2nd Round)

10 Rev. PVC Pass Through 

20 PVC Single Leg Good Morning(10/10)

10 Scapular Pull Ups

5 Chin Ups

30/30 Sec Hip Stretch

30 Sec Hollow Hold

10 Opposing Limb Arch Raises

 

 

 

 

---10 Min Cap--- 

 

 

 

 

( 1 )Gym. Strength

E 1.5 MOM For 12 Min

 

(A) 5-7 Tempo Push Up (4-3 , 4-2)

(B) 30 Sec Chin Up Hold + 1-3 S.Pull Up

 

 

( 2 )Metcon

 

EMOM for 20 Min

(A) Power Snatch (50/35)

(B) 18/15 WallBall 10/6 

(C) 40 Du
(D) Max. Ab Mat Sit Up

(E) ---1 Min Rest---

 

 

Goal : Don't Give Up!

 

( 2 )Cash Out

100m Front Rack Carry, BB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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