GroupWOD_0001The Doctor is In

Main – CrossFit Group WOD

Thanks to all who have already voted us for the Premier’s People’s Choice Small Business BC Award! (And the kind words) If you have not already done so, would you take a moment and follow this link and place a vote for Rocky Point CrossFit?

Coach Led – 10 min (No Measure)

Warmup movement and mobility

DB Lunge & Wallclambs (No Measure)

Four sets of:
Walking Lunges with DBs or KBs x 10-12 steps (per side)
(use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4 reps
Rest 90 seconds

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Progressions allow for: Ring rows, banded pull-ups, box push-ups etc.

Fitness levels will be a 15 Minute AMRAP