WOD 13.11.18

November 13, 2018

האימון היומי 13.11.18 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

Turkish Get-Up

 

Accessory

3 Rounds for Quality:

2 Turkish Get-ups (alt)

20m waiter Walk

60 Sec Hollow Hold

 

Metcon

      Amrap 14 Min

 27 Air Squat

12 HR Push Up

2 Rope Climbs

 

* Use Vest If Needed

 

Goal: 5+ Rnds

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