WOD 13.02.19

February 9, 2019

האימון היומי 13.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

Cardio
400m Medball Bear Hug Run
 

Movement Prep
5 Min AMRAP
10 Plate Shoulder Rocks
10 Plate Deadlifts
10 Plate Bent over Rows
 

Mobility
1:00 Banded Good Mornings
1:00 Plates TYI Raise

 

Strength

Deadlift/Press
(3-4 Supersets)


5 Deadlifts
5 Strict Press

 

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

*15:00 Timecap

Metcon

For Time:
200m Run
15 V-Ups
10 Strict Pull-ups
20/16 cal Medball Run
15 V-Ups
10 Strict Pull-ups
20/16 cal Row/Bike
15 V-Ups
10 Strict Pull-ups
20 Burpees
15 V-Ups
10 Strict Pull-ups


Scaling:
V-ups: Feet on Wall V-ups, Sit-up
Pull-ups: Number of reps, 5 Eccentric Reps or 10-20s Chin over the bar hold

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