CrossFit South Rockland

Thursday, October 24, 2019

Thursday 10/24



Warm Up 
A- Mash- quads + lats

B- Warm Up 
Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon 
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation

Skill
Single arm KB thruster

WOD
3x
400m run with KB w/35# m/53#
15 single arm KB thruster L
15 single arm KB thruster R

GoFit
Warm Up 
A- Mash- quads + lats

B- Warm Up 
Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon 
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation

Skill
Movement standards

WOD
5x
20:40
-KB shuttle
-KB thruster L
-KBS
-KB thruster R



No comments:

Post a Comment