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OUR BLOG

WOD – Monday, 05/11/2018

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

CrossFit Rocks – CrossFit

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HERO WOD “DORK” to kick off the week !!!!

Warm-up

Warm-up (No Measure)

10 reps perfect stretch

Speed ladder drills

2 rounds

10 box jumps

20m bear crawl

Metcon

Metcon (Time)

Dork

6 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 24kg kettlebell

Women:16kg kettlebell
Be explosive on the upswing of the kettlebell swing make sure to squeeze your butt hard this will allow your big powerful leg muscles do the majority of work rather than your arms

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