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OUR BLOG

WOD – Monday, 12/03/2018

By admin | In CrossFit Rocks | on March 11, 2018

CrossFit Rocks – CrossFit

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Amy during 18.3

Warm-up

Warm-up (No Measure)

In teams of 2:

6 min assault bike

Rotate every minute

Then;

2 rounds of:

20 hip extensions

15 air squats

10 push ups

Then;

30 GHD sit ups for time

Then;

Broomstick drills

Weightlifting

Clean and Jerk (2-2-2-2-2-2-2)

Advanced Athlete Extra Work

Metcon (Time)

5 rounds for time

50/40cal assault bike

30 burpees to a 6” target

20 kettlebell swings 32/24kg

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM

15 air squats

3-5 HSPU*

*Scale HSPU to Pike push-ups or push-ups.

Each round should be an all out sprint. The work should be finished in ~30-40 seconds, scale reps as necessary.

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