CrossFit South Rockland

Tuesday, September 16, 2014

Tuesday Week #10 Test


The CrossFit warm up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with barbell
Sit-ups 
Back-extensions 
Pull-ups 
Dips

Skill
Movement standards

WOD
Fran
21-15-9
Thrusters & pull ups

CFE
Warm up
2k row TT

WOD
Fran
21-15-9
Thrusters & pull ups



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