WOD 13.08.18

August 13, 2018

האימון היומי 13.08.18 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 )Oly-Lifting

5 Rounds 


3 Press(in Split) + 2 Split Jerk

*Across

( 2 ) Metcon ( Amrap  )

 

AMRAP 15 Min

15 Deadlift  60/45

12 Goblet Squat  32/24

9 Burpee Over Bar

6 Ring/Parallet Dips

 

( 3 ) Cash Out

 

3 Min Lower Back twist Stretch (1.5/1.5)

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