CrossFit South Rockland

Tuesday, October 1, 2013

Tuesday Week#1 Loading



Warm up  
Plate push 20 yards
DB farmers walk W/50 M/80
Stone squat
Planche push ups
Strict TTB

Skill
Deadlift

WOD
5 rounds of:
7 HSPU
3 deadlifts

CFE
Warm up 
Plate push 20 yards
DB farmers walk W/50 M/80
Stone squat
Planche push ups
Strict TTB

Skill
Deadlift

WOD
Part#1
10 x tabata row
Score is total calories

Part#2
3 rounds of:
7 HSPU
3 deadlifts

Week #1
Day#1 TEAM Screening

Part#1
Find your 1 rep max strict press

Part#2
Max effort 400m run

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