Warm-up:
3 RNFT:
10 Band Pull-Aparts
20s Chin-up Hold
10 Push-ups
Mobility:
1:00 Banded Chest Stretch
1:00 Banded Chest Stretch
1:00 Archer
1:00 Archer
Metcon:
AMRAP
Every 2:00 for 30:00
1: Unbroken Bench Press 1/0.75 BW
2: Unbroken Strict C2B Pull-ups
3: 200m Run + 5 Box Jumps 70/60
Cooldown:
2:00 Banded Pigeon Stretch
2:00 Banded Pigeon Stretch
2:00 Handcuff Stretch
Competitors:
1:00 Row with no leg straps
2:00 Rest
1:00 1:50/2:10 Row on 22 SPM
2:00 Rest
1:00 1:50/2:10 Row on 28 SPM
2:00 Rest
1:00 1:50/2:10 Row on 34 SPM
Rest
500m Row for time
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות