CrossFit South Rockland

Tuesday, October 2, 2012

Tuesday Week#3 Speed

Warm up
2 minutes practice double unders
Wall climbs
Hand walks
Strict toes to bar
Super rocks

Rowing set up

Tabata the following:
·         Row
·         B2B squats
·         Burpees
·         Pull ups                     

Warm up
Row 2 minutes
Dynamic walk
Walking Sampson
Kneeling power broad jumps

5 x 800m row with 3 minutes rest after each effort
(Try to stay within 20 seconds of every effort/ consistence is key)

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