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OUR BLOG

WOD – Thursday, 15/03/2018

By admin | In CrossFit Rocks | on March 14, 2018

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

Roll quads (2 min each side)

Then;

3 rounds

10 leg swings ea side

100m med ball OH carry

(two hands overhead holding ball practicing pressing up like in a handstand)

1 min straddle stretch (use post if needed)

Then;

Warm up deadlift

Metcon

Metcon (Time)

4 rounds for time of:

30 GHD sit-ups

15 deadlifts 60/40

30m handstand walk

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

6 rounds:

10 sec tuck hang

10 sec L hang

https://youtu.be/z40JpfCz2Ew

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