WOD 22.11.18

November 22, 2018

האימון היומי 22.11.18 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 ----

 

 

Strength

4 Rounds for Quality:

  5 Chin Up(Weighted if needed)

  20 Hollow Rocks

 

Metcon

      3 Rounds Each For Time

10 HSPU

15 S2O 

10 C2B

15 V-Ups

 

---- 2 Min Rest Between Rounds ----

 

Time Cap 15 Min

 

Cash Out

Face Pull 3x12 

 

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