CrossFit South Rockland

Tuesday, March 19, 2013

Tuesday Week #3 Speed



Warm up
2 minutes jump rope
Wall climbs
Reverse climbs
Strict ring dips
Strict pull ups
Strict toes to bar

Skill
Battle ropes & pistols

WOD
Reverse Tabata x 10
·      Double unders
·      Pistols
·      Battle ropes
·      CTB pull ups

CFE
Warm up
2 minutes jump rope
Wall climbs
Reverse climbs
Strict ring dips
Strict pull ups
Strict toes to bar

Skill
Battle ropes & pistols

WOD
4 rounds of 30 seconds max effort/ 30 seconds rest

  • Double unders
  • Pistols
  • Battle ropes
  • CTB pull ups

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