CrossFit South Rockland

Tuesday, May 21, 2019

5/21 Day #30


Warm up 
AB mat Pizza
In a 20m square box (depending on class size). Each player is holding an AB mat like a pizza. Each player will attempt to knock over opponents pizza. If pizza gets knocked over that player needs to do 10 AB mat sit ups to get back in the game. 
1 minute bouts

Skill
Push up & over

Partner WOD
27 minute AMRAP
5 rIng pull ups
10 push up and over MB push ups
10 Russian twists w/ MB
10 squat jumps
(No movements cannot be broken)

GoFit
Warm up 
AB mat Pizza
In a 20m square box (depending on class size). Each player is holding an AB mat like a pizza. Each player will attempt to knock over opponents pizza. If pizza gets knocked over that player needs to do 10 AB mat sit ups to get back in the game. 
1 minute bouts

Skill
Movement standards

WOD
5x
30:30
-RIng pull ups
-Up and over MB push ups
-Russian twists w/ MB
-Squat jumps

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