CrossFit South Rockland

Tuesday, September 25, 2012

Tuesday Week#2 Volume



Warm up
2 minutes jump rope
Dips
Pull ups
GHD back ext
Hollow rocks
Lunges

Skill
OHS

WOD
“Nancy”
5 rounds of:
400m run
15 OHS

CFE
Warm up
3 rounds of:
10 wall ball shots
10 KBS
10 box jumps

Skill
Back squats

WOD
Row 1000m
5 back squats
Row 800m
5 back squats
Row 600m
5 back squats
Row 400m
5 back squats
Row 200m
5 back squats

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