Warm-up:
5:00 Jump Rope
30 Air Squats
20 PVC Dis.
30 PVC OHS
Skill:
Ring Muscle-Ups
0:20 False Grip Hold
1-5 False Grip pull-ups
2 x 6 False grip kip swing
2 x 6 False grip kip to hip pull
2 x 6 Ring to chest transition with feet on floor.
2 x 6 Jumping MU
3 Strict MU/Baded MU
Metcon:
“Open 15.3”
RX
14:00 AMRAP
7 Ring Muscle-Ups
50 Wall-ball shots 9/6kg
100 Double Unders
Scaled
14:00 AMRAP
50 wall-ball shots
200 single-unders
Competitors:
10:00
Build up to today’s heavy C&J
5:00 Rest
-Then-
Every 0:30 for as long as possible
1 Squat Clean
1 Shoulder to overhead
@70-75% 1RM
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות