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OUR BLOG

WOD – Friday, 06/07/2018

By admin | In CrossFit Rocks | on July 5, 2018

CrossFit Rocks – CrossFit

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Flash back Friday! Susan (October, 2016).

Warm-up

Warm-up (No Measure)

90 second kettlebell smash psoas each side.

Then,

3 rounds of:

100m run

7 kettlebell sumo deadlift high-pulls

5 toe raises

Then,

Rowing pick drills

Then,

3 attempts at max wattage.

Then,

Set-up for workout.

Metcon

Metcon (AMRAP – Reps)

7 2-minute rounds of:

20-cal. Row

Max rep GHD sit-ups

There is no rest between rounds.
Don’t lean back on the rower like it’s a recliner! You should only lean back to about 1 o’clock. Anything more than that is excessive and is fatiguing your core before you even start the sit-ups.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 60 shoulder taps. Front support or handstand.

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