WOD 04.11.18

November 4, 2018

האימון היומי 04.11.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

New Warm Up!

 

-50 DU/ 100 SU

-Dead Hang 30 Sec

-20 PVC Pass Through 

-20 PVC Kang Squat

-10 Band Hip Mob W/Reaches (5/5) SLOW

-30 Sec Band Pull Over

 

---- Time Cap:  8 Min ----

 

+ Coaches Mobility 

 

---- Time Cap: 3 Min ----

 

 

Skill

5x10m HS walk 

(Scale 10 Wall walks)

4x2 Rope Climb

(Scale 8 Strict Pull Up)

 

Metcon

      TABATA WOD 

(A) Tabata Burpees

 2 Min Rest

(B) Tabata DB F.Squat

 2 Min Rest

(C) Tabata HR Push Ups

 2 Min Rest 

(D) Tabata Row/Bike 

 

Cash Out:

Couch Stretch 3/3 Min 

 

Cash-Out

Plate Front Raise 

3x10 

 

 

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