CrossFit South Rockland

Tuesday, November 19, 2019

11/19 Tuesday



Warm up 
A- Mash- T-spine & glutes
Activate- 2x 7 ring rows & 7 straddle lateral lunges

B- Gymnastic #2 Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Rope climbs

WOD
In 7 minutes:
10 rope climbs
MAX deadlifts w/125# m/185#

GoFit
Warm up 
A- Mash- T-spine & glutes
Activate- 2x 7 ring rows & 7 straddle lateral lunges

B- Gymnastic #2 Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Movement standards

WOD
7x 
20:40
-Pull ups
-Push ups
-DB deadlifts




No comments:

Post a Comment