• Opening Hours

    OPENING HOURSX

    MONDAY05:00 AM - 7:30 PM

    TUESDAY05:00 AM - 8:30 PM

    WEDNESDAY05:00 AM - 7:30 PM

    THURSDAY05:00 AM - 7:30 PM

    FRIDAY05:00 AM - 7:30 PM

    SATURDAY06:30 AM - 10:00 AM

    SUNDAYCLOSED

  • P: 07 3376 1398 | M: 0439 781 732

OUR BLOG

WOD – Monday, 04/06/2018

By admin | In CrossFit Rocks | on June 3, 2018

CrossFit Rocks – CrossFit

View Public Whiteboard


Congratulations Courtney Haley! All of CrossFit Rocks is proud.

Warm-up

Warm-up (No Measure)

Mobility:

1 minute banded ankle distraction each side

1 minute trigger ball foot each side

Then,

Athletes choice:

10 minutes of aerobic

Bike / row / skip / driveway run

*can swap whenever.

Then,

Tabata (8 rounds total):

Handstand (laying down)

Hollow hold

Then,

5-7 minutes of handstand practice

Wall facing

Against wall

Freestanding

Then,

Set-up for workout.

Metcon

Metcon (5 Rounds for reps)

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 36-in. Box

Women: 30-in. box
This workout is simplicity at its best. You have 2 common movements that come up regularly and are a great litmus test for your fitness. So take a chance today; I would like you go guns blazing on that first round and then see if you can maintain it. Push hard but be confident in the height of the box that you choose.

Masters WOD

Metcon (5 Rounds for reps)

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 30-in. Box

Women: 24-in. Box

Advanced Athlete Extra Work

10k Row (Time)

Max Effort 10k Row

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 min ring support

COPYRIGHT ©CrossFit Rocks
Designed by SiteMost | Hosting by Ingenuity Hosting