Warm-up:
EMOM 9:00
1st: 10 Air Squats + 10 Arch Rocks
2nd: 10 Inchworm to push-up
3rd: 20s Pull-up/Chin-up Hold
Skill:
Alternating Kettlebell Snatch:
1. KB Deadlift
2. KB High Pull
3. KB Push Press
4. KB Push Jerk
5. KB Snatch
Metcon:
30:00 AMRAP:
400m Run
16 Alt. KB Snatch 24/16kg
12 Pull-ups
Scaling Options:
30:00 AMRAP:
400m / 200m Run
16 Plate / Medball G2O / Lighter KB Snatch
6 Pull-ups/12 Ring Rows
1:00-2:00 Rest after each round
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות