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OUR BLOG

WOD – Thursday, 15/11/2018

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

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

Catalyst warm up

3 rounds

10/7 cal bike

50m overhead kb carry each arm

10 box jumps

Double under drills

or

1-10 single to double under ladder

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

Men: 22.5kg dumbbells

Women:15kg dumbbells
Move your wrists not your whole arm during double unders this will save your shoulders for the push press.

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