Get 10:00 earlier and do your shoulder mobility before the WOD.
Warmup:
Run 400m
You get extra 10:00 for strength session, use them to warm up with light weights.
Strength: 40:00
Back Squat 3×5 (Same weight as on Sunday)
Bench Press 3×5 (Add 2.5kg from last week’s weight to last set of 5)
In Groups of 2 (I go U go) Time Cap: 15:00
For Time:
10-9-8…1
HSPU
After Even Reps: 10-8-6-4-2 Complete 1 Legless Rope Climb
After Odd Reps: 9-7-5-3-1 Complete 2 Rope Climbs
* Both partners must complete all of the rounds while alternating.
האימון היומי של רוז וואלי קרוספיט נס ציונה רחובות.