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OUR BLOG

WOD – Saturday, 06/10/2018

By admin | In CrossFit Rocks | on October 5, 2018

CrossFit Rocks – CrossFit

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Awesome action shot of Sam mid box jump !!!!

Warm-up

Warm-up (No Measure)

Full catalyst warm up

Running drill on driveway

2 x on each

10 m light jog

10 m butt kick

10 m high knees

10 m high knee skips

10 tuck jumps

Metcon

Metcon (Time)

3 rounds for time of:

800-m run

50 box jumps

Men: 24-in. box

Women: 20-in. Box
Toes forward. When you are running and jumping your toes need to be pointing straight ahead this is the safest and most efficient use of your feet and the rest of your body.

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