CrossFit South Rockland

Friday, August 18, 2017

Day#5 (Volume/ Pace)


Gymnastic #7 Warm up
As a group:
Tabata jump rope (focus on speed)

3x
15 second L-sit / tuck sit

3x
15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:
3x
Kick up to a handstand and work the negative on the way down

3x
Power jumps

3x
Candlestick to standup


Skill
Strict HSPU & muscle up

WOD
12 minute AMRAP
Strict HSPU & muscle up
3-6-9-12-15-18-21-24-27-30…



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