CrossFit South Rockland

Tuesday, April 30, 2013

Day#16 Tuesday Week#9 Speed



Warm up
Roll back to straddle (three points)
Inversion to skin the cat to lower
False grip ring rows
Super rocks

Skill
Speed dips & speed push ups

WOD
10 X Tabata
·      Double unders
·      Speed dips
·      Burpees
·      Speed push ups

CFE
Warm up
Roll back to straddle (three points)
Inversion to skin the cat to lower
False grip ring rows
Super rocks

Skill
Speed dips & speed push ups

WOD
12 minute AMRAP
10 double unders
5 speed dips
5 burpees
5 speed push ups

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