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OUR BLOG

WOD – Thursday, 29/11/2018

By admin | In CrossFit Rocks | on November 28, 2018

CrossFit Rocks – CrossFit

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Katie rowing so fast she is almost a blur. Sprint each interval in today’s wod!!

Warm-up

Warm-up (No Measure)

Med Ball naughts and crosses

2 rounds

10 Single leg RDL each leg

10 Ring rows elevated on box

Metcon

Metcon (Calories)

10 rounds for max calories of:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds
Control your breathing. Even though we want this to be a sprint. You still need to breathe whilst doing it. This will help buffer the lactic acid which will build up.

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