CrossFit South Rockland

Thursday, December 26, 2013

Thursday Week#2 Volume

Warm up  & Skill
Rowing technique
5 internals
Row 20 seconds and 40 seconds rest

Complete the following:
2k row
100 CTB pull ups

Warm up 
Dead bug complex
Plank complex
Isometric holds

Complete the following:
50 Burpees (games standard)
100 double unders
1K row
100 Jump lunges
100 CTB pull ups
*30 minute time cap*

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