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OUR BLOG

WOD – Monday, 18/12/2017

By admin | In CrossFit Rocks | on December 17, 2017

CrossFit Rocks – CrossFit

Last week of regular classes. Also, time to pick up any of your belongings from the mobility room – it will be thrown out at the end of the year! Anything left behind at the gym goes in there, so have a check next time you’re in!


Nat, Jess and Rick rowing hard!

Warm-up

Warm-up (No Measure)

3 rounds:

200m run

15 kettlebell swings

10 inchworm push ups

Warm up deadlift

Metcon

Metcon (4 Rounds for reps)

10 rounds of:

30 sec max toes-to-bars

Rest 30 seconds

30 sec max dips

Rest 30 seconds

30 sec max BW deadlifts

Rest 30 seconds

30 sec max handstand push-ups

Rest 30 seconds

Score is total reps completed for each exercise.

Advanced Athlete Extra Work

Hang Power Snatch (3-3-3-3-3)

Gymnastics strength WOD

Metcon (No Measure)

4 rounds for quality:

30 sec chin over bar hold

30 sec shoulder taps in front support

30 sec tuck hang from bar

30 sec bottom of squat

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