WOD 08.03.19

March 4, 2019

האימון היומי 08.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

 

SKILL

Kipping Pull-ups


Skill Work:


Arch to Hollow Kip
Kip + Hand Release
Hip Extension
Kip + Hips
Kipping Pull-up


For Strong Athletes:
Practice Kipping Bar Muscle-ups with feet together (hold band between feet)
For Weaker Athletes:
4 Rounds:
10 Strict Ring Rows
10 Barbell Biceps Curls

 

Metcon

In teams of 3


  12:00 AMRAP
Station 1:
12/9 Cal. Row/Bike
18 Goblet Squats (24/16 kg)
immediately followed by…
Station 2:
Overhead Plate Hold (20/10kg)
immediately followed by…
Station 3:
REST

4:00 Full Rest, then

In teams of 3


   12:00 AMRAP
Station 1:
12/9 Cal. Row/Bike
12 Alt. DB Snatch 22/15kg
immediately followed by…
Station 2:
Plank Hold (Butt Squeezed)
immediately followed by…
Station 3:
REST

 

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