CrossFit South Rockland

Thursday, March 2, 2017

Thursday 3/2


The CrossFit Warm up
3x 15 reps
30 seconds Sampson stretch each side
OHS
Dips
Pull ups
Sit ups
Back ext

Skill
OHS

WOD
EMOTM for 12 minutes
4 OHS
4 burpees over the bar

GoFit
MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
Partner wall ball shots

Skill
MB cleans

WOD
12x
30:30
-MB cleans
-Jump rope/ double unders


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