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OUR BLOG

WOD – Monday, 03/12/2018

By admin | In CrossFit Rocks | on December 2, 2018

CrossFit Rocks – CrossFit

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Stay as tight as you can when in your handstand holds and keep pressing through the floor in today’s partner metcon?

Warm-up

Warm-up (No Measure)

2 rounds

5 bus driver squats with 3 second pause at the bottom

10 box jumps

30 superman hold

Weightlifting

Keep your elbows up. This is going to allow you to stay upright during the squat and stop the weight pulling you forward.

Front Squat (1-1-1-1-1-1-1-1-1-1)

Metcon

Metcon (Calories)

In groups of two

Max Cals in 7 minutes

Airbike 10/7

Handstand hold

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