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WOD – Monday, 05/03/2018

By admin | In CrossFit Rocks | on March 4, 2018

CrossFit Rocks – CrossFit

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Well done to everyone who did (or is going to do) 18.2!


Warm-up (No Measure)

Stuck in the mud


3 rounds

10m monster walk

15 hollow rocks

10 kipping/butterfly pull ups


Front Squat (10-10-10-10-10)

The big three in a front squat:

1. Brace – maintain pressure in your belly throughout the entire squat

2. High elbows – relaxed fingers so the bar can rest on the torso and you can get your elbows up.

3.. Weight in heels – sit back and stay back, especially in the bottom. The weight is in front of the body, any movement into your toes will move the bar away from your center of mass and make it much harder to control (and much easier to drop)!

Advanced Athlete Extra Work

Metcon (5 Rounds for time)

5 x 400m run

2 minute rest

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 min. in a handstand.

Scale to handstand against wall or front support with feet elevated.

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