CrossFit South Rockland

Wednesday, November 20, 2019

11/20 Wednesday


Warm up 
A- Mash- Feet & calves
Activate- (See below)

B- Shoulder Warm Up 
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR

Skill 
Cycling TTB & KBS

WOD
5x
30:30
-Double unders
-TTB
-KBS w/35# m/53#




No comments:

Post a Comment