Free WOD - 9 am
Competitor's Class - 10 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
12 Ground-to-overhead with a plate
|Level 2 :||AMRAP 15:|
|12 Ground-to-overhead with a plate|
Post number of reps completed to comments.
1) Overhead Rib Mobilization - 2 minutes per side
- lacrosse ball down spine between shoulder blade and spine
2) Super Front Rack - 2 minutes per side
- Front rack position with band
3) Anterior Compartment Smash - 2 minutes per side
- lacrosse ball on pec