CrossFit Kids - 5:15 pm
Free Workout - every class period today
CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!
The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!
Gymnastics Skill: Muscle-up
Rx - Chest-to-Ring Pull-up - 3 x max reps (<=10)
- Pause Ring Dip - 3 x max reps (<=10)
L2 - Ring Pull-up - 3 x 5 reps
- Muscle-up Transition - 3 x 5 reps
L1 - Ring Row - 3 x 5 reps
- Plank Hold - 3 x max hold (<= 1 minute)
|Level 2 :||AMRAP 12:|
|6 Deadlift (105 / 64 kg)|
|6 Pull-ups + 6 Ring Dips|
|Level 1 :||AMRAP 12:|
|6 Deadlift (70 / 45 kg)|
|6 Ring Rows + 6 Push-ups|
Post number of rounds completed on the WOD to comments.
Free workout today. Bring your friends!