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OUR BLOG

WOD – Monday, 19/11/2018

By admin | In CrossFit Rocks | on November 18, 2018

CrossFit Rocks – CrossFit

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Today’s workout is all in the hips!!!!

Warm-up

Warm-up (No Measure)

10 reps perfect stretch

3 rounds

100m run

5 back extensions

10 strict toes to bar or leg lifts

Kettlebell swing progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell

Women: 30-in. box, 24-kg kettlebell
Toes forward. When jumping and landing make sure your toes are pointed forward. This is going to give you a lot more spring from your calves and keep your knees and ankles safe.

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