CrossFit South Rockland

Tuesday, July 30, 2019

Tuesday 7/30


Warm up
A- Mash t-spine & hip flexor
Walking lunge complex (lizard, Sampson, high hips)

B- Row Pacing Warm Up #2
2x practice 
Rowing pace
30 seconds: 50 seconds rest

7x
Row
1 minute: 10 seconds rest

Skill
Rowing

WOD
7 minute ladder
Row for calories and TTB
5-10-15-20-25-30-35…

GoFit
Warm up
A- Mash t-spine & hip flexor
Walking lunge complex (lizard, Sampson, high hips)

B- Row Pacing Warm Up #2
2x practice 
Rowing pace
30 seconds: 50 seconds rest

7x
Row
1 minute: 10 seconds rest

Skill
Rowing

WOD
5x
20:40
-Rowing
-TTB or leg lifts
-Rowing
-Jump lunges



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