“Self-praise is for losers. Be a winner. Stand for something. Always have class, and be humble.”
~John Madden
Warm-up:
1. Accumulate 2:00
Goblet Squat
-then-
2. Shoulder Prep
-then-
3. Weakness Warm-up:
30 Burpee Box Jumps 50/40 cm
20 Empty Bar Good Mornings.
AMRAP 20:00
20 Wallball Shots 10/6 kg
15 Russian Kettlebell Swings 32/24kg
10m Plate Pinch Carry 20/10kg each hand.
Skill/Strength: ONLY IF THERE IS TIME LEFT.
Option 1: For those who were yesterday and found 3RM Back Squat
15:00 to Perfect your Pull-ups: arch-to-hollow kip, kipping pull-ups, butterfly pull-ups ect.
Option 2: For those who missed 3RM Back Squat on Monday.
15:00 to Find 3RM Back Squat.
Stay after for ROMWOD
האימון היומי של רוז וואלי קרוספיט נס ציונה – רחובות