WOD 06.04.19

March 31, 2019

האימון היומי 06.04.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

Warmup

3 rounds not for time of:

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 

 

Skill

   Pistol Squat Monthly Skill:

Ankle Mobility

1:00/leg Banded Ankle Stretch

1:00/leg Goblet Squat Hold

 

2 x 10 Alt. Box Pistol Squat (Height)

2 x 10 Alt. Assisted Pistol Squat w Isometric Hold

2 x 10 Alt. Rolling Pistol Squat (From Floor)

 

Metcon-Not For Time

With constant motion and slowly:

 

21 single-arm dumbbell rows, each arm

9 ring dips (deep and strict)

30 squats

15 single-arm dumbbell rows, each arm

12 ring dips

30 squats

9 single-arm dumbbell rows, each arm

15 ring dips

30 squats

 

Men: 22.5kg dumbbell

Women: 15kg dumbbell

 

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