CrossFit South Rockland

Tuesday, January 1, 2013

Tuesday Week#2 Volume



Warm up 
Lateral jumps
Weighted GHD back ext
KBS
Negative HSPU
Negative toes to bar

Skill
Box jump (resting at the top and spring off the floor)

WOD
Three rounds for time:
33 box jumps
33 wall ball

CFE
Warm up
Lateral jumps
Weighted GHD sit ups
Weighted GHD back ext
Negative pull ups
Negative HSPU
Negative toes to bar

Skill
Box jump (resting at the top and spring off the floor)

WOD
15 X Tabata mash
Box jumps
Wall ball shots
(score is total completed reps)

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