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:
Double Unders
Metcon:
For Time:
100 Double Unders
100 Kettlebell Swings 32/24kg (American)
100 Double Unders
*Each time you break KBS run 200m
Competitors:
AMRAP 9:00
10m Handstand Walk
10 V-Ups
10 Pistol Squats (Alternating)
-or-
Every 1:00 for 9:00
1st: 10 Handstand Shoulder Taps
2nd: 10 Pistol Progression Squats
3rd: 3m Handstand Walk
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות