CrossFit South Rockland

Friday, August 4, 2017

Friday (Volume/ Skill)


Gymnastics #6 Warm up
30 seconds Sampson stretch each side
3 rounds
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps
P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill
Rope climbs

WOD
5x
1 minute MAX
-Rope climbs
-GHD sit ups
-HSPU
-Pistols
*No measure; just get the work done!


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