CrossFit South Rockland

Thursday, October 9, 2014

Thursday Week#3 Speed


Warm up  
2 minutes double unders

ARE-push ups
·      5 regular
·      5 planche
·      5 regular
·      5 planche
·      5 regular

Close grip OHS
Strict TTB

Skill
Movement standards

WOD
5x
30 second of work 1 minute rest
-Rope climbs
-TTB
-Shoulder to OH w/65 m/95


CFE
Warm up
5x 200m repeats
2 minutes rest after each effort

WOD
5x
30:20
-TTB
-Shoulder to OH w/65 m/95
-Pull ups

-KBS

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