CrossFit South Rockland

Thursday, December 7, 2017

Day#32 (Loading/ Go!)



Warm up
A- Glute and hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

B- Gymnastic #2 Warm up
-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
OHL with plate

Partner WOD
10 minute AMRAP
(w/25# m/45#)
50m plate shuttle
20m OHL with plate

GoFit
Gymnastic #2 Warm up
-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Movement standards

WOD
5x
20:40
-Battle ropes
-Jump lunges
-Prowler push

-TTB/ leg lifts


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