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OUR BLOG

WOD – Thursday, 11/10/2018

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

CrossFit Rocks – CrossFit

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Just some crazy guys doing a marathon row!! Good news is you don’t need to row that far today!!

Warm-up

Warm-up (No Measure)

Trigger ball hips

3 rounds

20 second l-sit or h-sit

20 second side plank right side

20 second side plank left side

15 hip extensions

200m run

Metcon

Metcon (Time)

4 rounds for time of:

25-cal. row

25 burpees
Keep a consistent pace. This will be like running a long distance. You don’t sprint the first 100m and then walk the rest of the 5km. The aim is to keep moving 1 rep at a time.

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