Warm Up: 10:00
Single Unders Tabata 2:00
Double Unders Tabata 2:00
Arch Tabata 2:00
Hollow Tabata 2:00
Thoracic Spine Mobility 2:00
Skill:
Back Squat Review
Push Press Review
RX:
For Time: Total Time Cap 40:00
Work on odd minute.
Rest on even minute.
300 Double Unders
100 Back Squats 42.5/30kg
100 Push Press 42.5kg/30kg
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Scaled:
Every 1:00 for 30:00
1st: 30 Double Unders / 60 Single Unders
2nd: 10 Back Squats / Air Squats if empty barbell is too heavy.
3rd: 10 Push Press / Push-ups if empty barbell is too heavy.
Choose weights that you will manage for the whole workout.
Cash Out:
Quads Mobility
האימון היומי של רוז וואלי קרוספיט נס ציונה – רחובות