Warmup:
2 Rounds:
10 Inch Worms (Arm Only)
10 Wall Squats
10 Broad Jumps
10 Push Ups
Strength: 30:00
Back Squat: 5-5-5 (Same weight as on Sunday)
Bench Press: 5-5-5 (Same as previous, add 2.5kg to the last set)
-2:00 Rest between the sets-
Skill: Muscle Ups
EMOM 16:00
1st: 8 Explosive Weighted Sit-ups 10/6 kg
2nd: 8 Seated Banded Transition/16 Arch Rocks
3rd: 8 Ring Kips/Bar Arch-to-Hollow Kips
4th: 4 Muscle Ups/8 False Grip Pull-ups/4 Bar Pull-Ups
האימון היומי של רוז וואלי קרוספיט נס ציונה רחובות