CrossFit South Rockland

Tuesday, October 17, 2017

TEST WEEK Tuesday (Speed/ Go!)


Gymnastic #5 Warm up
400m run
3x hand stand to forward roll
Bucket work 5&5
3x L-sits max effort
10x pistol with 5 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support

Skill
Pull up & rowing efficiency

WOD
(G) Test #3a
3 minutes MAX effort pull ups

(M) Test #2
3 minute MAX distance row

GoFit
Warm up
Rowing technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

WOD
6x 
30:30
-Row for calories
-Pull ups
-Burpees over the monorail


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