WOD 16.02.19

February 9, 2019

האימון היומי 16.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

Movement Prep
10 Wall Squats
10 Lunges with empty barbell overhead (or pvc pipe)
7 Sit-ups
7 push-ups
 

Mobility
Front Rack Mobility
Squat Prep
Shoulder Mobility for Dips

 

Strength

Front Squat/Dips

(3-4 Supersets)

 

5 Front Squats
5 Weighted Dips

 

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

15:00 Timecap
*Dips can be completed on parallel bars OR rings.


Dips Progression:

5 Weighted Dips
3-5 Strict Dips
3-5 Eccentric Dips

10 Box Dips or Honest Push-ups

 

Metcon

12:00 EMOM


1' Min: Max Cal. Row / Bike
2' Min: Max Suitcase Carry R
3' Min: Max Suitcase Carry L
4' Min: Max Russian Twists 20/14lb

Suitcase Carry is for distance 32/24kg KB's or 22/15kg DB's
 

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