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OUR BLOG

WOD – Thursday, 10/08/2017

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

CrossFit Rocks – CrossFit

Warm-up

*8 minute squat before class

Graduated CrossFit Warm-up (No Measure)

(beginners do 3 rounds of the first)

Round 1

10 Pullups

10 Pushups

10 Situps

10 Squats

10 Hip extensions

Round 2

10 Kipping pullups

10 Ring dips

10 Toes to bar

10 OH Squats

10 Back extensions

Round 3

10 Butterfly pullups

10 HSPU

10 GHD Situps

10 Muscle sn + OH Squat

10 Hip & back extensions

Weightlifting

Snatch (1-1-1-1-1-1-1)

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

3 rounds:

10 ring push-ups, low rings

20 kip swings, box in front of feet

https://youtu.be/Gv-uTqe3LZw

Scale ring PU to normal -> knees

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