CrossFit Class: Make-up Day - 8:00 am
Free Workout - 9:00 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
"Don't Drop the Baby"
In teams of 2, complete as many rounds as possible in 15 minutes of the following, with only one person working at a time:
50 Goblet Squats
50 1-arm Kettlebell Swings
50 Steps Walking Lunge
The Kettlebell is your "baby" for the duration of the workout. Do not set it down. If you do, your team must do 10 burpees before picking it back up.
Post number of rounds completed to comments.
1) Banded Hip Extension - 2 minutes / side
- place band on hip pulling hip forward, then lunge
2) Posterior Chain Floss 2 minutes / side
- band at hips pulling hip backwards, stretch hamstrings
3) Calf Stretch - 2 minutes / side
- wall stretch, use band around ankle