CrossFit South Rockland

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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