WOD 05.07.18

July 5, 2018

האימון היומי 05.07.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

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

4 x 25 Sec HS Hold 

(Belly To Wall)

 

( 2 )Olympic Lifts

           "Bear Complex"

 

In 20 Min Build For a Heavy 2 Reps of 

Bear Complex:

1 Muscle Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press(Behind Head)

 

( 3 )Metcon

 

Amrap 14 Min: 
10 Muscle Clean 45/30

200m Run W/ Wallball  10/6

 

GOAL: 5+ Rounds

 

( 4 )Cash-Out

5x 30Sec Plank

 

 

 

 

 

 

 

 

 

 

 

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