CrossFit South Rockland

Thursday, October 4, 2012

Thursday Week#3 Speed

Partner warm up
Hold the following positions:
·         L-sit parallettes
·         Planche/ straddle/ tuck
·         On floor
o   Pike
o   Hollow

Push press

Complete the following:
Push press 21-15-9
Burpees 21-15-9


Warm up

2 minute of double unders

15 wall ball shots

15 toes to bar

15 pull ups



10 x 200m runs 2 minutes rest after each effort)

(Try to stay within 10 seconds of every effort/ consistence is key)

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