WoD - Jun. 10, 2017

Light, Fast and lots of core

30-20-10-5

Hollow Rocks

KB deadlifts 2/1.5# pood  ( standing on 45/35# plate )

V-up sit-ups

Farmers Walk rig to rig 6 times ( 3 times with the Left and 3 times with the Right,alternating) single arm, between the rounds

17 minute time cap

Skill Practice

Double Unders

Notes

The increased length for the KB deadlift will increase the amount of tension on the hamstrings. You still must maintain a flat back in the bottom when the ball touches the ground. If you can’t get to the ground with a flat back then do not go as far!

Mobility

Quads

Register for this Class

New to CrossFit? Learn more & join us for a Free Calgary CrossFit Class today.

Leave a comment with how you did on this workout.

Important News & Events

  • September Hours

    Monday, September 4th GYM CLOSED Classes Cancelled: Thursday, September 7th Olympic Lifting Classes – 5:30pm…

    Read the full story
  • August Holiday Hours

    Monday, August 7th GYM IS CLOSED

    Read the full story
  • July Holiday Hours

    Friday, June 30th 6:30pm class CANCELLED Monday, July 3rd GYM CLOSED

    Read the full story
View All News & Events
  • CrossFit Success Story
    Tracy Carnell – Program Design Client

    Increase the speed of results with personalization

    Read the full story
  • CrossFit Success Story
    Kat Laforet – Program Design Client

    How individualized program design helped Kat move from CrossFit newbie to a competitor

    Read the full story