Warm-up:
100 Single Unders
30 Double Unders/15 (Single-High Single-Single-Double)
10 Burpees
50 Single Unders
15 Double Unders/7 (Single-High Single-Single-Double)
5 Burpees
Static Shaping:
2 Rounds Not For Time
1:00 Weighted Hollow Hold 10/5 kg
1:00 Arch Hold
10 Arch-to-Hollow Kip
For Time:
30-20-10
Wallball Shots 10/6kg
Burden Run 400m in between rounds with the Wallball.
-then-
3:00 AMRAP
C2B Pull-ups/Strict Chin-ups/Banded Pull-ups
15:00 Recovery Mobility
האימון היומי של רוז וואלי קרוספיט נס ציונה רחובות