WOD 12.03.19

March 12, 2019

האימון היומי 12.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

 

Warm-up
2 Rounds:
50 Single Unders
10 Scapula Pull-ups
10 Scapula Push-ups
10 Air Squat Jumps
5/5 Side Plank Rotations
1-5 Strict Pull-ups

 

Strength

Tempo Back Squat
3 x 6 Reps @3331
rest 2-3mins

Tempo: 3331 is 3 seconds down, hold for 3 at the bottom, 3 seconds up, pause 1 second before the next rep.

 

Metcon

Every 5min. x 4 Rounds:


20 Alt. DB Snatches 22.5/15kg
200m Run
10/10 DB Power Clean & Jerk 22.5/15kg
50 Double Unders

 

 

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