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OUR BLOG

WOD – Tuesday, 20/11/2018

By admin | In CrossFit Rocks | on November 19, 2018

CrossFit Rocks – CrossFit

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This maybe the adopted position at the end of today’s workout whichever option you choose!

Warm-up

Warm-up (No Measure)

Funnel Tag

2 rounds

3 skin the cats or inverted on ring

10 cossack squat with 3 second pause at the bottom

15 hollow rocks

Ring muscle up progressions

Metcon

Metcon (Time)

15-12-9 reps for time of:

Thrusters

Muscle-ups

Men: 61kg

Women:43kg

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Hold onto big sets on your thruster focus your breathing and try to do as many reps as you can on each set.

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