CrossFit South Rockland

Tuesday, September 4, 2018

9/4 Day#23



Gymnastic Warm up #7
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
10m lateral banded walk (glute activation)

3x 
Kick up to a handstand and work the negative on the way down

3x
Power jumps

3x
Candlestick to standup

Skill
Stone G2S/ DB snatch

WOD
5x
30:30
-TTB
-Stone G2S
-Push ups
-DB snatch

GoFit
Warm up 
30 seconds Sampson stretch each side
Inch worm with push up
Ring row
Hollow rocks
Good mornings sumo stance
OHS

Skill
DB snatch

WOD
(With a partner)
5x
30:30
-Anchored sit ups
-DB goblet squats
-Push ups
-DB snatch

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