CrossFit South Rockland
www.AMRAPFitness.com
Friday, April 20, 2012
Day #5 Friday
Warm up
Run 400m
GHD sit ups
Windshield wipers
Hollow rocks
V-ups
Skill
Roll out calves
WOD
Deck of cards
·
Spades- pull ups
·
Clubs- toes to bar
·
Diamonds- box jumps
·
Hearts- lunges
·
Jokers- 10 ring dips
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