Warm-up:
2 RNFT:
50 Jumping Jacks
30s Barbell Biceps Curls
30s Hollow Hold
30s Barbell Bent Over Row
30s Hollow Hold
50 Jumping Jacks
-then-
1 x Max Pike Sit
Skill:
EMOM 5:00
A) 3-5 Triple Unders
B) 30-50 Double Unders
C) 10 x (Single + High Jump + Double Unders)
D) 30-50 Single Unders
-then-
10:00 to work on proper Rope Climb technique
Metcon:
For Time:
50 Double Unders
1 L-Sit Rope Climbs
40 Double Unders
3 Legless Rope Climbs
30 Double Unders
6 Rope Climbs
Mobility:
2:00 LAX Ball Lat.
2:00 LAX Ball Lat.
2:00 Quad Barbell Roll
2:00 Quad Barbell Roll
Competitors:
15:00 to work up to heavy Power Snatch
-then-
For time:
5 Unbroken Sets
10 Power Snatch 42.5/30 kg
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות