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OUR BLOG

WOD – Monday, 06/11/2017

By admin | In CrossFit Rocks | on November 5, 2017

CrossFit Rocks – CrossFit


Congrats to the Pacific Team for taking out this years Invitational event!

Warm-up

Warm-up (No Measure)

Dynamic drills

Then;

3 rounds

10m hurdles

10 kip swings

10 push ups

2 min touch toes (stretch out hamstrings)

Skill: Toes to bar

Metcon

Metcon (AMRAP – Rounds and Reps)

Crossfit Invitational Affiliate Competition Event 3

15 min AMRAP

12 TTB

12 cal bike or row (can alternate)

12 burpee box jumps

Advanced Athlete Extra Work

Back Squat (20 minutes to establish 2RM)

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

10 front support to rear support (make sure you use both arms, alternate sides)

30 second wall facing handstand

https://youtu.be/QEV7Nh1DGZU

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