WOD 19.02.19

February 18, 2019

האימון היומי 19.02.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

Warm Up

2 Rounds:
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
20 Seconds Double Under Practice
2 Rounds:
10 Scap Pull-ups
5 Kip Swings
1 Strict Pull-ups
2 Rounds:
5 Air Squats
5 Narrow Squats
5 Wide Squats (Knees out)
5 Russian Baby Makers
5 Jump Squats

 

Strength

Back Squat+Weighted Pull-ups
3 Working Supersets:

 

3 Back Squats
3 Weighted Pull-ups

 

15:00 Timecap

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

Metcon

AMRAP 4:00
4 Rounds
30s Row/Bike Max Cals
30s Rest
    -1:00 Transition Time-
AMRAP 4:00
4 Rounds
30s Max Jumping Lunges
30s Rest
    -1:00 Transition Time-
AMRAP 4:00
4 Rounds
30s Max Double Unders
30s Rest
 

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