WOD 31.12.18

December 31, 2018

האימון היומי 31.12.18 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

 

3 Rounds:

 2 Min Row/Bike /400m Run

7 Banded Good Morning

6 Shoulder Taps

5 Pull Ups/10s Chin Over Bar

4 Archer Push Up

 

Skill

Strict Ring Muscle Up

(1) Spotted Ring Dips

(2) False Grip

(3) Toenail Pull-Up To Sternum

(4) Toenail Transition

(5) L-sit Muscle Up (Low Rings)

(6) Muscle Up High Rings

 

Metcon

       "Nate"      

  

Amrap 20 Min 

 

2 Muscle Up(Ring or Bar) 

4 HSPU

8 KB Swing 32/24

 

 

Scales:

 

2 Jumping Bar MU

4 Box Pike Push Up

8 KB Swing

 

or 

 

2 Jumping Pull Up+5s Chin Over Bar Hold

4 Push Up

8 KB Swing

 

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