CrossFit South Rockland

Saturday, June 15, 2019

6/15 Hero Saturday

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor


Gymnastic Progression Warm up 
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
Movement standards 

WOD
J.T.
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

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