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OUR BLOG

WOD – Friday, 08/09/2017

By admin | In CrossFit Rocks | on September 7, 2017

CrossFit Rocks – CrossFit


Deb, Lowri and Ella bear crawling through Tuesday’s WOD!

Warm-up

Warm-up (No Measure)

3 rounds in partners:

A. 250m row

B. 100m run

Then;

3 rounds

10 band pull aparts

15 KB SDHP

10-20 GHD sit ups

Then;

Kipping pull ups and butterfly pull up practice

Metcon

Metcon (Time)

3 rounds for time of:

15 chest-to-bar pull-ups

20 burpees

15 sumo deadlift high pulls 40/30kg
Keep moving on the burpees. Stay focused and be present, if your mind drifts, bring yourself back to the task at hand. All you have to do is lie down and get back up again.

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

6 rounds:

30 sec superman pulses

30 sec front support hold

No rest between exercises.

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