CrossFit South Rockland

Thursday, November 21, 2019

11/21 Thursday

Warm Up 
A- Mash- T-spine/ glutes
Activate- N/A

B- Warm Up 
MAX load 20m prowler push

Skill
Pistols

WOD
4 rounds for time:
600m run
20 pistols

GoFit
Warm Up 
A- Mash- T-spine/ glutes
Activate- (See Below)

B- Warm Up 
Combo Activation #1
Overhead banded circles
Hitchhikers
Band walks (Lateral & FWD/REV)

Skill
Movement standards

WOD
TABATA the following:
-Prowler
-Jump lunges
-Sit ups
-Jump rope



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