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OUR BLOG

WOD – Wednesday, 11/07/2018

By admin | In CrossFit Rocks | on July 10, 2018

CrossFit Rocks – CrossFit

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Susan gaining more plates on her bench press.

Warm-up

Warm-up (No Measure)

2 minute bottom of a squat hold

1 minute banded tricep each side

Then,

3 rounds of:

10 cossack squats

10 box jumps

10 tempo goblet squats (3 seconds down, fast up)

Then,

Lift.

Weightlifting

Front Squat (5-5-5-5-5 reps)

Advanced Athlete Extra Work

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

50 double unders

15 toes-to-bar

Gymnastics strength WOD

Metcon (No Measure)

10 reps front support to rear support

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