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
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