CrossFit South Rockland

Thursday, October 31, 2019

Thursday 10/31


Warm Up 
A- Mash- t spine/ lats/ ITB
Activate- 2x 7 straight arm pull down + 5 arch & hallow holds (5 seconds each hold)

B- Gymnastics #8 Warm Up 
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Skill
Pull up hand and body positioning

WOD
5x
30:30
-Shuttle run
-TTR
-Double unders
-Horizontal ring rows

GoFit
Warm Up 
A- Mash

B- Gymnastics #8 Warm Up 
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Skill
Pull up hand and body positioning

WOD
7x
30:30
-Shuttle run
-Jump rope
-Pull ups

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