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OUR BLOG

WOD – Thursday, 12/04/2018

By admin | In CrossFit Rocks | on April 11, 2018

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

Barbell calf smash (2 min ea side)

Foam roll quads (2 min ea side)

Then;

A. Accumulate 50 hip extensions

B. 20-30 alternating single leg RDL with a light DB

Then;

Handstand walking

– wall walks

– walking sideways along wall

– kicking up away from wall and walking to wall

– HS walking with a partner spotting you

Advanced athletes:

5 minutes max distance HS walk

Warm up deadlift

Weightlifting

Deadlift (5-5-3-3-3-1-1-1-1)

Deadlift

Gymnastics strength WOD

Metcon (No Measure)

5 minute EMOM (all movements to be completed each minute):

2 push-ups

2 narrow push-ups

2 wide push-ups

Use a box if necessary

Advanced Athlete Extra Work

Rest day or catch up day

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