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OUR BLOG

WOD – Friday, 07/12/2018

By admin | In CrossFit Rocks | on December 6, 2018

CrossFit Rocks – CrossFit

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Bring wrist bands if you have them to help with kettlebell snatches falling onto your wrists.

Warm-up

Warm-up (No Measure)

Ball throw against the wall game

3 rounds

2 wall walks

10 hip extensions

10 kip swings

Kettlebell snatch progressions

Metcon

Metcon (Time)

21-15-9 reps for time of:

Left-arm kettlebell snatches

Right-arm kettlebell snatches

Pull-ups

Men: 24kg kettlebell

Women:16kg kettlebell
Save your grip by using the legs as much as you can on the kettlebell snatches.

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