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Crossfit WOD

Monday 26/7/21 - Pocket Rocket

24th July 2021

This is the last week of training leading into 'Murph' this Saturday.  It has been great seeing the work put in on the Monday sessions and believe me it will make a difference come this Saturday.  As a heads up for anyone coming in on Saturday, make sure you arrive a little earlier than normal to go through some of your own movement and mobility to prepare.  We will not get a great deal of time to warm up in the session and with a 60 minute cap each class will run a little over the scheduled time.  Good luck and enjoy one of the great CrossFit Hero WOD's!



Every 5 mins for 6 rounds of:

Run 400m
6 Deadlifts 
9 Pull-ups 
15 Push-ups 
21 Air squats


With a partner - 

2 rounds of:

1500m (or 1200m) Row
1500m (or 1200m) Ski
3000m (or 2400m) Bike erg
* 33 min cap

At 35 mins -
20 Flutter kicks
20 H-ups
20 Plank climbers (Mountain climber from plank position)

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