CrossFit South Rockland

Friday, May 26, 2017

Day#33 (Speed/ Skill)


Gymnastics Warm up #8
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Skill
Hollow body position

WOD
2 minute AMRAP
Bar muscle ups
Rest 2 minutes
2 minute AMRAP
CTB pull ups
Rest 2 minutes
2 minute AMRAP
Strict hollow body pull ups


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