Competitor's Class - 7:30 am
Free WOD - 9 am
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!
Workout of the Day
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1) Banded Wrist Distraction - 2 minutes per side
- band on wrist, block hand down
2) Targeted Gut Smash - 2 minutes per side
- Lay down with lacrosse ball under stomach / psoas, bend knee, rotate body, etc
3) Wall Squat - 2 minutes per side
- lay down, squat stance w/ feet against wall, (use band)
- External Rotation - cross leg
- Internal Rotation - drop right knee toward left side of body, hook knee with other foot