WOD 19.05.19

May 19, 2019

האימון היומי 19.05.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

Warmup

2 Rounds:

100 Single Unders

20 Air Squats

then

Every 60 seconds, for 6 minutes (2 sets) of: Station 1 – 15 seconds Bear Crawl + 30 seconds Plank Shoulder Taps

Station 2 – 30 seconds Medicine Ball Russian Twists

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated) 

 

Strength

10min EMOM:

Odd: Max Strict HSPU

Even: Max Strict C2B Pull-ups

 

*modify with abmats as needed

*Keep don't go to failure on first sets

 

Scaling Options:

Odd:  3-5 Negatives

        8-10 heavy L seated DB press  

        8-10 Box Pike Push-ups

Even: Max Strict Pull-ups

        3-5 Negative Pull-ups

        8-10 Hard Rind Rows 
 

Metcon

Every 3:00 for 18:00

1': 500m Row/Bike

2': 400m Run

3': 100m D-Ball Carry 

 

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