CrossFit South Rockland

Thursday, November 6, 2014

Day #4 Thursday Week#7 Load


Warm up
Stretch out front rack

2x
Regular elevated 5 x with 5 second hold
Heels elevated 5 x with 5 second hold
Toes elevated 5 x with 5 second hold
Regular elevated 5 x with 5 second hold

Skill
Movement standards

WOD
5x
3 front squats
20 double unders
15 burpees

CFE
Warm up
12x Tabata row

WOD
17 minute AMRAP
3 front squats
350m row


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