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OUR BLOG

WOD – Friday, 14/09/2018

By admin | In CrossFit Rocks | on September 13, 2018

CrossFit Rocks – CrossFit

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Warm-up


Get those bar muscle up practice reps in there is something big coming next week….

Warm-up (No Measure)

Upper body dynamic drills

Then,

2 minutes

Tricep smash mobility

Then,

3 rounds

10 band pull aparts

10m High knees

10m Butt kicks

10m Bear crawl

Metcon

Metcon (AMRAP – Reps)

5 2 minute rounds

10 Burpees

200m Run

Max burpees

Rest 3 minutes between
Score is equal to total reps over the 5 rounds

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