Competitor's Class - 8 am
Free WOD - 9 am
CrossFit Rockwall holds FREE workouts twice a 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
AMRAP 15: In teams of 2, with 1 person working at a time
30 Steps Walking Lunge
30 Partner Med-ball Sit-ups
30 Kettlebell Swings
Post time to comments.
1) Sink Mobilization - 2 minutes per side
- grab barbell behind you, lean forward, lower
2) Overhead Rib Mobilization - 2 minutes per side
- lacrosse ball down spine between shoulder blade and spine
3) Overhead Tissue Smash - 2 minutes per side
- foam roll or lacrosse ball lats