WOD 03.01.19

January 3, 2019

האימון היומי 03.01.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

 

2 Rounds:

1:00 - Single Unders

1 Pull Up

2 KB Swing  24/16

3 Box Jump

4 Push Up

5 Sit Up

6 Burpee

1 Pull Up

 

 

Metcon

" Those Burpees Suck "

For Time

10 Pull Up

20 KB Swing 24/16 Kg

30 Box Jump

40 Push Up

50 Sit Up

60 Burpee

10 Pull Up

 

Strength

Pull Ups/Dips

4-5 Sets or 15:00 

3 Weighted Pull Ups

3 Weighted Ring Dips

* Build For Heavy 3

 

or

 

3-4 Sets or 15:00 

Submax Chin Over Bar Hold

Submax Ring Support Hold

10 Barbell Bicep Curls

10 Banded Tricep Push Down

 

 

 

 

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