ראשון 02/10/16
Warm-up: 10 Wall circles each arm 20 Prone dislocations 400m Run -then- 5 Rounds 10 Broad Jumps 5 Push-ups 10 Arch Rocks 5 Strict Pull-ups
Warm-up: 10 Wall circles each arm 20 Prone dislocations 400m Run -then- 5 Rounds 10 Broad Jumps 5 Push-ups 10 Arch Rocks 5 Strict Pull-ups
Skill: Ring Muscle Up Metcon: Timecap 10:00 5 Rounds For Time: 30 Double Unders 5 Muscle Ups -or- 5 Rounds For Time: 15 Lateral burpee
AMRAP 20:00 1 Deadlift 85/55 kg 1 Squat Clean 1 Front Squat 1 Jerk -or- EMOM 20:00 1 Deadlift 1 Power Clean 1 Front Squat
Wednesday is a recovery day which means we will spend 30 minutes on mobility and stretching and then follow with a good metcon that will keep us
“CrossFit Total” Find 1RM Back Squat Find 1RM Strict Press Find 1RM Deadlift *After warming up you will have 3 attempts to establish 1RM for each
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