CrossFit South Rockland

Tuesday, May 2, 2017

Day#9 (Loading/ Go!)


Warm up
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inchworm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
OH walking lunges

WOD
7x
100m sprint w/25 m/45
25m OH walking lunges w/25 m/45
*Rest 3 minutes after each effort

GoFit
Warm up
1K row

3x
Walking lunge Sampson stretch
Dynamic walk
Inchworm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards

WOD
5x
20:40
-Row
-Jump lunge
-Burpees over monorail

-Pull ups


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