WOD 11.02.19

February 9, 2019

האימון היומי 11.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

Cardio
400m Easy Run
 

Movement Prep
2 Rounds:
10 Goblet Squats
10 Kettlebell Swings
10 Ring Rows
 

Mobility
30s/30s Front Rack KB Stretch
30s/30s KB Ankle Stretch

 

Strength

Back Squat/Pull-ups
3-4 Supersets:


5 Back Squats
5 Weighted Pull-ups


1:00-1:30 Rest b/w Sets

15:00 Timecap


Pull-up Progression:
5 Weighted Pull-ups
3-5 Strict Pull-ups
3-5 Eccentric Pull-ups
10 Hard Ring Rows

 

Metcon

For time:
600m Run
21  Kettlebell Swings 32/24kg
400m Run
15  Kettlebell Swings 32/24kg
200m Run
9   Kettlebell Swings 32/24kg

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