WOD 25.11.18

November 25, 2018

האימון היומי 25.11.18 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

 

Butterfly Pull Ups 

 

Metcon

      1 Round

9 Pull Ups 

35 DU

   ---30 Sec Rest--

     2 Rounds

9 Pull Ups 

35 DU

   ---1 Min Rest---

    3 Rounds

9 Pull Ups 

35 DU

   ---1.5 Min Rest---

   4 Rounds

9 Pull Ups 

35 DU

 

Time Cap: 20 Min

Goal: Sub 15 Min

  

Cash Out

Front Rack Carry - 400m 

Heavy

 

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