CrossFit Main Site Daily WOD
- Three round for time of:
- 1 minute Hollow rock
- 1 minute Arch rock
- 10 One legged squats, left leg
- 10 One legged squats, right leg
- Hollow Rock: Lie on your back,
- place your arms overhead, and
- rock smoothly back and forth
- like a rocking chair.
- Arch Rock: Lie on your stomach,
- place your arms overhead, lift your heels
- with straight legs, and rock smoothly
- back and forth like a rocking chair.
- One legged squat assistance: Hold your jump rope
- strung over your pull-up bar for balance and
- assistance if you've not developed the fitness
- for this yet.