CrossFit South Rockland

Thursday, March 1, 2018

3/1 (Speed/ Skill)


Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift

Tabata B2B squats

Skill
Bar muscle ups

WOD
12x
20:40
-Burpees
-Bar muscle ups

GoFit
Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift

Skill
Bent over row

WOD
20x
20:40
-Air bike
-Bent over row


No comments:

Post a Comment