WOD 04.10.18

October 4, 2018

האימון היומי 04.10.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

New Warm Up!

In 8 Min Cap:
400M Run 

Then, 2 Rounds:

60/60 Sec Banded OH Distraction

10 PVC Pass Through

10 PVC Good Morning

10 Deep Squat With Reaches

10 PVC Sots Press

10 PVC OHS

 

---- Time Cap:  8 Min ----

 

+ Coaches Mobility 

 

---- Time Cap: 3 Min ----

 

 

 

( 1 )GYM-Strength

5x10 HS Shoulder Shifts (5/5)

( 2 ) Skill

 

     HS Walk

( 3 ) Metcon

  Amrap 16 Min:

 

200m Farmer Carry 

75 DU

25 Cal. Row

30 Sit Up

 

GOAL: 3+ 

( 4 ) Cash Out

Pall Off Hold 3x30 Sec

 

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