CrossFit South Rockland

Tuesday, December 4, 2012

Tuesday Week#8 Volume



Warm up & skill
Rowing technique
·      Drive
·      Hip ext
·      Prying
·      Recovery
·      Full stroke

WOD
15 Minute AMRAP
Row for calories 5-10-15-20-25-30…
Box jumps 10-15-20-25-30-35-40…

CFE
Warm up
400m run
Weighted GHD sit ups
Weighted GHD back ext
Lunge complex
Pull ups


Skill
Midline stability on OHL

WOD
20 minute AMRAP
15 OHL
200m run

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