WOD 27.11.18

November 27, 2018

האימון היומי 27.11.18 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 ----

 

Activation

5 Rounds For Quality:

Band Pull Over Hold 20 Sec

10 Arch Rocks

 

Skill

Bar MU  

Adv: 3x5 Negative Ring Bar Lowers

 

Metcon

      EMOM 12 Min, Alt

 

5 Front Squat  60/45 Kg

3 Bar MU/6 C2B/12 Pull Up

  

 

 

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