CrossFit South Rockland

Tuesday, January 15, 2013

Tuesday Week #4 Loading



Warm up 
Weighted GHD sit ups
Reverse hyper
KBS
KB squats
Single arm strict press

Skill
DB box jumps

WOD
Three rounds of:
15 burpees
200m run
10 DB boxjumps

CFE
Warm up 
Weighted GHD sit ups
Reverse hyper
KBS
KB squats
Single arm strict press

Skill
DB box jumps

WOD
15 minute AMRAP
7 burpees
100m run
7 DB box jumps

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