WOD 20.11.18

November 20, 2018

האימון היומי 20.11.18 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

5 Rounds for Quality:

KB Windmill 5/5

2 Wall Climb

 

Metcon

      AMRAP 13 Min

I GO, You GO

P1: 

    1 Rope Climb

    7 Box Jump Over

    9 Pull Ups

P2:  

   Static HOLD 

Hollow/Arch/Plank/Side Plank

 

 

Cash Out

Front Carry With Partner - 800m

 

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