Warm-up:
9:00 EMOM:
1: 10 Hindu Push-ups
2: 20 Air Squats
3: 30s HS Hold
Mobility:
1:00 Ankle Pulse
1:00 Ankle Pulse
1:00 Medball Thoracic Stretch
Strength:
Every 2:00 for 10:00
7 Single Arm Seated Strict Press
Each Arm
Metcon:
EMOM 10 minutes of:
Odd: 15 Burpees
Even: 20 Thrusters 35/25 kg
Cooldown:
2:00 Banded Couch Stretch
2:00 Banded Couch Stretch
2:00 Wrist Stretch
2:00 Wrist Stretch
Competitors:
15:00 to build up heavy C&J
-then-
For Time:
300 Double Unders
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות