WOD 20.03.19

March 17, 2019

האימון היומי 20.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

 

 

Warmup

3 rounds:

30 jumping jacks

10 Shoulder Dislocations

8 Slow Wall Squats (squat therapy style)

8 Banded Good Mornings

3 turkish get-ups, right arm - you choose load

3 turkish get-ups, left arm - you choose load 
 

 

Strength

Tempo Back Squat @3331

   3 Sets x 5 Reps

Rest as needed b/w sets

*Heavier than last week

 

Metcon

      Air Force

For time:

20 Thrusters 95/65 lbs

20 Sumo Deadlift High-pulls 95/65 lbs

20 Push Jerks 95/65 lbs

20 Overhead Squats 95/65 lbs

20 Front Squats 95/65 lbs 


Every 1 min (starting at 0:00) complete 4 Burpees

 

 

Time Cap: 12 Min

- Scale To Complete In time Frame

 

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