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OUR BLOG

WOD – Saturday, 11/11/2017

By admin | In CrossFit Rocks | on November 10, 2017

CrossFit Rocks – CrossFit


A moment of silence for all those people walking on treadmills for an hour, not breaking a sweat. Pray they find crossfit.

Warm-up

Warm-up (No Measure)

1 mile run (scale to 1000m-800m if needed). This is a warm up run, start at an easy pace and if you feel comfortable slowly build as you get into the second half of the run.

Then;

2 rounds

10 barbell deadlifts

10 handstand shoulder activations (shrugs)

10 hollow rocks

Metcon

Metcon (Time)

5 rounds for time:

200m run

12 deadlifts 95/65kg

9 handstand push ups

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