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OUR BLOG

WOD – Monday, 04/12/2017

By admin | In CrossFit Rocks | on December 3, 2017

CrossFit Rocks – CrossFit


Thanks to everyone who came out on Saturday, we clean up good!!

Warm-up

Warm-up (No Measure)

Team med ball warm up

Then;

3 rounds

10 kip swings

10 broomstick pass throughs

10 broomstick overhead squats

Then;

Skill: rebounding box jumps

10 reps at each height

1. 20kg plate

2. 2x 20kg plate

Add 10’s or go to 20” box (then 24” box)

Then set up for WOD.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

25 pull ups

50 cal row

100 overhead squats 20kg

50 box jumps 24/20”

25 pull ups

Advanced Athlete Extra Work

Push Press (3-3-3-3-3)

Gymnastics strength WOD

Metcon (No Measure)

Reverse tabata v-ups (10 sec work, 20 sec rest x 8 rounds)

Scale to hollow-to-tuck: https://youtu.be/1DD-_vIZQm0

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