CrossFit South Rockland

Tuesday, January 7, 2014

Tuesday Day #7 Week#4 Loading


Warm up
Row 3 minutes
Roll back reach
Straddle walk out to push up
Lateral lunges
Work the front lever

Skill
Weighted pull ups

WOD
Complete the following:
Row 100m
5 weighted pull ups
Row 200m
4 weighted pull ups
Row 300m
3 weighted pull ups
Row 400m
2 weighted pull ups
Row 500m
1 weighted pull up

CFE
Warm up
3x
Inch worm
Broad jumps
Lateral jumps
TTR

800m TT

Skill
Weighted pull ups

WOD
5 rounds of:
500m row
3 weighted pull ups

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