WOD 03.09.18

September 3, 2018

האימון היומי 03.09.18 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 )Weightlifting

In 15 Min Build to a Heavy Rep Of

Squat Clean

 

( 2 ) Metcon(EMOM)

E10MOM For 20 Min

40 Deadlift 70/50 Kg

20 Burpee Over Bar

30 Abmat SitUps 

30 Cal Row. 

 

GOAL: Under 8 Min

 

( 3 ) Cash Out

Calf Stretch

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