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WOD – Friday, 03/11/2017

By admin | In CrossFit Rocks | on November 2, 2017

CrossFit Rocks – CrossFit

The moment you realise that your new car can’t in fact drive over the cones on the driveway lol.


Warm-up (No Measure)

Mobility: 2 min wall squat

Then 2 sets of:

A. With a thin band doubled up around the knees, sit into the bottom of the squat and drive knees out 10 times (small pulses)

B. Stretch lats & triceps by holding a 5kg plate behind your head and squeezing the elbows in for 1 minute

400m run


3 rounds of:

6 barbell good morning

6 front rack barbell lunge

6 pause front squats


Front Squat (3-3-3-3-3)

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

20 log rolls with a 3 second hold in hollow and superman each repetition.


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