WOD 02.09.18

האימון היומי 02.09.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

New Warm Up For September!

In 8 Min Cap:
50 Du/ 150 Su

20 Sec. Dead Hang

20-30 Sec. Chin Up Hold

60/60 Sec. Hip External Rotation(Banded)

10 Downward Dog To Cobra Stretch

10 Slow Push Up

10 Arch Rocks

8 Hollow To Arch Rolls(4/4) 

---- Time Cap:  8 Min ----

+ Coaches Mobility 

---- Time Cap: 12 Min ----

( 1 )Power Lifts

5 Super Sets:

(A) Weighted Pull Up 5x5

(B) 2 Wall Walks + 10 Sec Hold

* Rest As Needed

( 2 ) Metcon(Amrap)

AMRAP 16 Min

15 Box Jumps

9 HSPU

18 Single Arm KB C&J (9/9)  24/16

GOAL: 9 Unbroken (Each Round)

( 3 ) Cash Out

Face Pull 3x12