WOD 14.11.18

November 14, 2018

האימון היומי 14.11.18 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 ----

 

 

Power Lifts

Reverse Front Rack Lunges 3x6 (Alt)

Across

 

 

Metcon

      For Time:

100m DB Farmer Carry (Heavy)

50 Abmat Sit Ups

100m DB Farmer Carry (Heavy)

40 Plate Russian Twist (20/10 Kg)

100m DB Farmer Carry (Heavy)

30 V-Ups

100m DB Farmer Carry (Heavy)

20 Strict T2B 

 

Cash Out

Couch Stretch 3/3 Min 

 

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