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WOD – Thursday, 10/05/2018

By admin | In CrossFit Rocks | on May 10, 2018

CrossFit Rocks – CrossFit

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Damian making sweat angels.


Warm-up (No Measure)


1 minute Foam roll triceps (each side)

1 minute trigger ball pecs (each side)


2 rounds of:

10 Good Mornings

10 Scorpions

5 Divebomber push-ups. *Pause in both the downward dog and Cobra position for a couple of seconds.


2 rounds of:

1) 15/10 calorie row

2) Max Burpees

* 1 person performs max burpees until the other person completes their calories.


Set-up for workout.


Metcon (AMRAP – Rounds and Reps)

In partners, complete as many rounds as possible in 25 minutes of:

50 push-ups

50 sit-ups

50-cal. Row

One person working at a time, split up reps as desired.
Do we row differently when it comes to calories verses metres? The answer is no. Our mechanics do not change in anyway! Your mechanics play a big role in how much force you can apply to the machine. It is important that you are efficient with each stroke and give each stroke a purpose.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 mins in ring support hold.

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