CrossFit South Rockland

Friday, February 21, 2020

2/21 Friday



A- Roll- Pec minor + calves
Activate- 2x 15 straight arm pull downs + 15 face pulls + 5 squats jumps

B- Climbers Warm Up 
3 rounds of:
30 seconds Sampson stretch on each side 
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats

Skill
Muscle up + pull over to support

WOD
A- Weighted muscle up
1-1-1-1-1

B- 15 minute AMRAP
3 pull over to support
6 box jumps w/30” m/38”
12 consecutive TTB


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