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OUR BLOG

WOD – Friday, 19/10/2018

By admin | In CrossFit Rocks | on October 18, 2018

CrossFit Rocks – CrossFit

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Bet you cant jump as high as Sus on your double unders !!!

Warm-up

Warm-up (No Measure)

2 minute trigger pec each side

2 minute banded samson

2 rounds

10 thoracic bridges

20 hollow rocks

20m bear crawl

20m overhead plate carry

Warm up weights for overhead lunge

Metcon

Metcon (Time)

5 rounds for time of:

50 double-unders

15m single-arm overhead lunge

Men: 22.5kg. dumbbell

Women:15kg. dumbbell
Active shoulder. Make sure you are pressing the dumbbell through the roof. Your arm should be straight as soon as your elbow bends your going have a tough day.

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