CrossFit South Rockland

Wednesday, September 29, 2010


Workout #1:
Lunge 100ft
21 DB push press
200m run
Lunge 100ft
18 DB push press
400m run
Lunge 100ft
15 DB push press
600m run

Lunge 100ft 
12 DB push press
800m run
Lunge 100ft
9 DB push press
1000m run

Workout #2:
Complete 7 rounds of the following DB complex
5 DB deadlift
5 DB hang clean
5 DB push press/ jerk
5 DB squat

After completion of each round with out dropping or setting weights down, increase 5lbs on each DB.

Workout #3:
Part #1:
4 rounds for time:
400m run
50 air squats

Part #2:
5 rounds for time:
20 burpees
40 v-ups

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