CrossFit South Rockland

Monday, October 7, 2013

Monday Week#2 Volume

Warm up  
400M run
1 Rope climb
5m Hand walk or hold handstand
Bucket work (5 half or full circles each direction)
P-bar dip walk complex (3 dips forward walk/3 dips reverse)
3 Pull over to support
Work front lever (5 reps)

Movement standards and tips

15 minute AMRAP
2 bar muscle ups/ or 4 CTB pull ups
4 dips to true support/ or 4 p-bar dips
8 box jumps w/24 m/30

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