WOD 14.01.19

January 14, 2019

האימון היומי 14.01.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

Rowing Pick Drill

In teams Of 3:

P1: 20 Reps Arms Only

P2: Side Plank Right Side

P3: Side Plank Left Side

P1: 20 Reps Arms + Hips

P2: Supine Hip Raises

P3: Snow Angels

P1: 250m Row

P2: Hollow Hold

P3: Prone Dislocations 

 

 

Skill

HSPU 

 

Intermidiate: 

4-5 Rounds

3-5 Strics HSPU 

3-5 Short Kip

3-5 Kipping HSPU

 

Beginner:

4-5 rounds

3-5 Kick Ups

20s-30s Wall Facing HS Hold

8-12 Pike Push Up or 3-5s Negative Push HSPU 

 

Metcon

5 Rounds(Amrap 3 Min):

3 Burpee

6 Kb Swing 32/24 Kg

9 Ball Slam 10/6 Kg

 

1:00 Min Rest Between

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