CrossFit South Rockland
www.AMRAPFitness.com
Friday, October 31, 2014
Friday Week #6 Speed
Warm up
2 minutes double unders
Dynamic walk
Broad jump
Hip and back ext
Skill
Ski erg technique
WOD
5x
20 seconds of work & 40 seconds rest
-Ski for calories
-Double unders
-Burpees
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