5:00 Squat Therapy
Mobility:
1:00 Banded Lateral Walk
1:00 Banded Monster Walk
1:00 Banded Pigeon
1:00 Banded Pigeon
Warm-up:
Every 2:00 for 12:00
1st: 5 Front Squat + 30s Hollow Hold
2nd: 5 Back Squat + 30s Hollow Hold
*For Load
Strength:
Back Squat:
5-3-3-1-1-1-1
70%-80%-85%-90%-95%…1RM
Competitors:
Skill:
Every 2:00 for 10:00
A) 1 Strict MU + 1 Ring Dip + 2 Kipping MU
B) 1 Kipping MU + 1 Ring Dip + 1 Negative MU
C) 2 False Grip Pull-ups + 2 Toenail Transition + 2 Ring Dips
Metcon:
7:00 AMRAP
100m Run
10 T2B
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות