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OUR BLOG

WOD – Tuesday, 27/11/2018

By admin | In CrossFit Rocks | on November 26, 2018

CrossFit Rocks – CrossFit

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Good old fashioned strict strength today !!!

Warm-up

Warm-up (No Measure)

2 minute each side trigger first rib

2 rounds

100m run

50 m overhead med ball carry each arm

5 dive bomber push ups

Shoulder Press (3-3-3-3-3-3-3)

Move the head out the way of the bar not the bar out the way of the head. You want to have a straight bar path. Move your head back as you press the weight over head.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

10 Push press

30 Double unders

Men 40kg

Women 30kg

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