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OUR BLOG

WOD – Wednesday, 07/11/2018

By admin | In CrossFit Rocks | on November 6, 2018

CrossFit Rocks – CrossFit

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Been a while since we’ve seen some wall balls but they’re back for today’s WOD!!!

Warm-up

Warm-up (No Measure)

1 minute each arm banded shoulder distraction

2 minute pigeon each leg

3 rounds

10 kip swings

4 turkish get ups

8 bus driver squats

Warm up mini rounds of the workout

2 rounds

5 wall ball 5 pull ups

Metcon

Metcon (Time)

For time:

50 wall-ball shots

50 pull-ups

35 wall-ball shots

35 pull-ups

20 wall-ball shots

20 pull-ups

Men:9kg. ball to 10 ft.

Women:6kg. ball to 9 ft.
Let your legs do the work during wall balls make sure you aggressively open your hips then throw the ball this will save your shoulders.

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