WOD 04.09.18

September 4, 2018

האימון היומי 04.09.18 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 )Gymnastics

Part 1: Swing On Rings

Part 2: Ring Transition

 

Adv: 5x3 Ring Mu

 

 

( 2 ) Metcon(For Time)

Buy In: 100m Pinch Grip Walk 20/15

 

     2 Rounds

20 BB Reverse Lunge 45/30

15 Pull Up

14 OH BB Reverse Lunge 45/30

7 C2B

 

Buy Out:100m Pinch Grip Walk 20/15

 

( 3 ) Cash Out

Side Plank 4x30/30

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