WOD 12.08.18

August 12, 2018

האימון היומי 12.08.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

Warm up For August!!

 

200m Run

10 PVC Pass Through 

10 Rev. PVC Pass Through

20 Single Leg Good Morning

10 Cossack Squat(Slow)

60/60 Sec Hip Stretch

10 Slow Bilateral Internal Rotation Mobilization

30 Sec Prone Shoulder Flextion

30 Sec Hollow Hold

30/30 Sec Side Plank

200m Run 

 

 

---12 Min Cap--- 

 

 

 

 

( 1 )Gymnastic Strength

5 Rounds For Quality:
(1) 1-2 Rope Climbs
(2) 30 Sec. Support Hold On Rings

(3) 5-7 Strict Toes To Bar

 

( 2 ) Metcon ( EMOM  )

 

 

  EMOM 12 Min, Alt.

 

(A)In 30 Sec. Max. Hang Power Clean  45/30 Kg

(B)8-10 BB Box Step Up  45/30 Kg

 

( 3 ) Cash Out

 

5x 10-20 Sec. L-Sit Holds

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