CrossFit South Rockland

Tuesday, June 25, 2019

Tuesday 6/25


Warm up 
A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges

B- C&J Warm up
5x
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
Barbell complex

WOD
20 minute skill set
3 consecutive bar muscle ups
Barbell complex 
3 hang power cleans
2 push press
1 Jerk

GoFit
Warm up 
A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges

B- Dynamic warm up 
400m run
2x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards

WOD
Tabata the following
-Battle ropes
-Ski for calories
-Burpees
-Shuttle run


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