WOD 21.08.18

August 21, 2018

האימון היומי 21.08.18 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 )Strength

 

(1) Back Squat 5x3

 

(2) 2 Eccentric Bar Mu

 

 

( 2 ) Metcon(EMOM)

E (5) MOM For 3 Rounds:

 

400m Run

40m(10X4) Front Rack DB Lunges  22.5/15 Kg

100m DB waiter Walk(2 DB Over Head) 

 

* Rx Weighted Vest  10/6 

 

( 3 ) Cash Out

Face Pull 3x12

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