CrossFit South Rockland

Tuesday, November 6, 2012

Day#23 Tuesday Week#4 Loading



Warm up
Wall climbs
Dips
Hollow rocks
Super rocks

Skill
Rack stretch & front squat

WOD
15 minute AMRAP
3 Front squats
Burpees 2-4-6-8-10-12-14-16-18-20…

CFE
Warm up & skill
Pose running technique
·      Wall pull drill
·      Hop fall drill
·      Lunge drill
·      Hip driver drill
·      Partner pull resistance drill

WOD
5 x 400m repeats
*Your effort time =’s your rest time*

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