WOD 25.03.19

March 24, 2019

האימון היומי 25.03.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

Warmup

General:

400m Run

20 Air Squats

20 PVC Dislocations

20 PVC Overhead Squats  

 

Shoulder Pre Hab:

2 Rounds:

10 Scapula Pull-ups

10 Scapula Push-ups

10/side db/Plate External Rotations

10/Side db/Plate Powel Raise

 

Strength

L-Sit

Every 2:00 for 8:00 (4 Sets)

Max Unbroken L-Sit or Max Unbroken Pike Sit *Score is total time accumulated

*Rest the remaining time 

Metcon

 

3 Rounds For Total Reps:

2:00 Row/Bike for Calories

2:00 Burpee to a 6″ reach

2:00 DB/KB Box Step-up  

2:00 Active Rest

 

*Active Rest: 30s Side Plank - each side

 

DB: 22.5/15kg KB:24/16kg

 

*Box Step-ups: Hold the DB as you want

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